Oct262025October 26, 2025October 26, 2025by Masters TTRacer

Slight Increase in Fitness CTL This Week

Posted in Training Reports

FOUNDATION 1.1 REPORT (10/20 – 10/26)

HIGHLIGHTS: Fitness Chronic Training Load (CTL) is a historical indicator of workout duration and intensity over the past 42 days (6 weeks). I logged a CTL of 29 over the past four weeks. Five weeks ago, my CTL was 30, identical to this week as the intensity of this week’s workouts has started to increase. The maximum CTL is 100. The best I’ve ever recorded was in the 60s over a year ago. As I train for the triple inaugural age-group Guinness Ultracycling World Records in April 2026, my CTL should continue to climb towards (and exceed) the 60s.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. Three strength resistance workouts were completed.

DETAILS:

  • Monday’s Recovery – Endurance Blend Mixed workout was 11.32 miles in 0:47:00. Average speed was 14.4 mph; maximum speed was 16.9 mph. Average power was 77 watts; maximum power was 127 watts. A 30-minute strength machine resistance workout was completed.
  • Tuesday’s Sweet Spot Tempo Intervals (5 x 2/2 minutes) workout was 13.90 miles in 0:57:33. Average speed was 15.4 mph; maximum speed was 18.1 mph. Average power was 89 watts; maximum power was 153 watts.
  • Wednesday’s Foundation Miles Intervals (4 x 6/4 minutes) workout was 14.68 miles in 0:59:00. Average speed was 14.9 mph; maximum speed was 17.1 mph. Average power was 81 watts; maximum power was 129 watts. A 30-minute strength machine resistance workout was completed.
  • Thursday was a rest day off the bike.
  • Friday’s Aerobic Tempo Intervals (5 x 4/3 minutes) workout was 16.80 miles in 1:06:55. Average speed was 15.3 mph; maximum speed was 17.4 mph. Average power was 87 watts; maximum power was 125 watts. A 30-minute strength machine resistance workout was completed.
  • Saturday’s Foundation Miles Intervals (3 x 6/3 minutes) workout was 13.01 miles in 0:52:36. Average speed was 15.0 mph; maximum speed was 18.7 mph. Average power was 83 watts; maximum power was 197 watts.
  • Sunday’s Endurance Miles workout was 17.25 miles in 1:08:13. Average speed was 15.2 mph; maximum speed was 17.9 mph. Average power was 85 watts; maximum power was 149 watts.

BY THE NUMBERS:

  • Total Distance: 86.96 mi
  • Longest Ride: 17.25 mi
  • Total Time for Week: 7:21:17 (h:m:s)
  • Avg Speed: 14.9 mph
  • Max Speed: 18.7 mph
  • Avg Power: 84 watts
  • Max Power: 197 watts
  • Calories: 2,271 C
  • Avg Weight: 177.4
  • Chronic Training Load: 30 (+1)