Starting Three Weekly Strength Workouts

PREPARATION 1.3 TRAINING REPORT (10/07 – 10/13)

HIGHLIGHTS: As noted in last Sunday’s post, my cycling coach proposed that we start adding a third strength workout to my weekly training program in preparation for National Senior Games next July. Specifically, the workouts on Wednesday and Friday are to be conducted before my cycling workout. Last week, my strength coach conducted a series of maximum weight tests. The results are as follows:

• Monday’s 45-minute resistance strength workout continues as before with a series of coached-directed floor exercises with ropes, free weights, and leg bands.
• Wednesday’s 37-minute upper/core strength workout features two strength machine, two free-weight, and two rope exercises. Each individual exercise is three sets of 12-15 repetitions with weights from 15-35 pounds.
• Friday’s 36-minute full body strength workout features four strength machine and two rope exercises. Each individual exercise is three sets of 12-15 repetitions with weights from 40-100 pounds.

My Chronic Training Load (CTL) dropped to 53. This week’s training included seven workouts on the trike, plus three strength workouts. All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.

DETAILS:

• Monday’s Fast Pedals Intervals workout was 13.73 miles in 0:59:02. Average speed was 14.0 mph; maximum speed was 17.1 mph. Average power was 72 watts; maximum power was 144 watts. The 45-minute strength routine was a mix of ropes, free weights, and bands.
• Tuesday’s Endurance-Coffee Shop Ride workout was 15.01 miles in 1:10:01. Average speed was 12.8 mph; maximum speed was 13.3 mph. Average power was 56 watts; maximum power was 64 watts.
• Wednesday’s Aerobic Tempo Intervals workout was 15.82 miles in 1:05:07. Average speed was 14.5 mph; maximum speed was 15.9 mph. Average power was 76 watts; maximum power was 96 watts. The 37-minute strength routine was a mix of strength machines, free weights, and rope exercises.
• Thursday’s Foundation Miles-Potpourri workout was 12.36 miles in 0:59:03. Average speed was 12.6 mph; maximum speed was 14.3 mph. Average power was 57 watts; maximum power was 86 watts.
• Friday’s Fast Pedals Intervals workout was 13.42 miles in 1:01:01. Average speed was 13.2 mph; maximum speed was 15.9 mph. Average power was 71 watts; maximum power was 201 watts. The 36-minute strength routine was a mix of strength machines and rope exercises.
• Saturday’s Endurance Miles-Coffee Shop Ride workout was 14.30 miles in 1:10:03. Average speed was 12.2 mph; maximum speed was 12.9 mph. Average power was 53 watts; maximum power was 63 watts.
• Sunday’s Endurance Miles workout was 20.40 miles in 1:29:01. Average speed was 13.8 mph; maximum speed was 17.4 mph. Average power was 71 watts; maximum power was 201 watts.

BY THE NUMBERS:

• Total Distance: 105.04 mi
• Longest Ride: 20.04 mi
• Total Time for Week: 9:51:32 (h:m:s)
• Avg Speed: 13.3 mph
• Max Speed: 17.4 mph
• Avg Power: 65 watts
• Max Power: 201 watts
• Calories: 2,527 C
• Avg Weight: 175.9
• Chronic Training Load: 53 (-1)