Five Test Sessions Completed

FOUNDATION 2.1 REPORT (11/17 – 11/23)

HIGHLIGHTS: The first one was a 17-minute warmup followed by two 8-minute intervals at time trial pace during Tuesday’s training session. The target power was 140-154 watts. I was unable to sustain that power for more than a minute in each interval.

Saturday’s workout was a power profile test with three sprint efforts. The first effort was 2 x 10-second maximum effort at 252-490 watts. I recorded 267 watts and 371 watts. The second effort was 5-minute Maximal Aerobic Power interval at 147-175 watts. I recorded 126-158 watts. The third effort was a 1-minute Anaerobic Power Test at 224-280 watts. I recorded 177-183 watts.

The final test focused on my daily protein intake from Thursday through Saturday. My coach suspected that my wild fluctuations in daily weight may be the result of inadequate protein consumption. She asked me to boost my protein intake to roughly 100 grams, likely more than double what I’ve been ingesting. The guidelines for endurance athletes recommend 128-160 grams daily. Using a food diary application called MyFitnessPal, I successfully increased my intake to 100+ grams. The result was a gradual reduction in my daily weight from 178.0 pounds to 176.6 pounds over the last four days. I plan to continue the increased protein intake for the foreseeable future.

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

DETAILS:

• Monday was a rest day off the bike.
• Tuesday’s Field Test Intervals (2 x 8 minute intervals) workout was 13.55 miles in 0:57:32. Average speed was 14.1 mph; maximum speed was 18.7 mph. Average power was 76 watts; maximum power was 197 watts. A 30-minute strength machine resistance workout was completed.
• Wednesday’s 17-Minute Time Trial Intervals workout was 8.96 miles in 0:35:15. Average speed was 15.4 mph; maximum speed was 19.1 mph. Average power was 93 watts; maximum power was 196 watts.
• Thursday’s Recovery workout was 13.86 miles in 1:00:00. Average speed was 13.9 mph; maximum speed was 16.3 mph. Average power was 71 watts; maximum power was 130 watts. A 30-minute strength machine resistance workout was completed.
• Friday’s Pre-Event Ride Sweet Spot Tempo Intervals (3 x 3/3 minutes) workout was 11.19 miles in 0:45:00. Average speed was 14.9 mph; maximum speed was 18.8 mph. Average power was 86 watts; maximum power was 188 watts. A 30-minute strength machine resistance workout was completed.
• Saturday’s Power Profile Tests workout was 14.24 miles in 1:00:00. Average speed was 14.2 mph; maximum speed was 19.9 mph. Average power was 77 watts; maximum power was 456 watts.
• Sunday’s Foundation Miles workout was 30.67 miles in 2:00:00. Average speed was 15.3 mph; maximum speed was 28.7 mph. Average power was 91 watts; maximum power was 113 watts.

BY THE NUMBERS:

• Total Distance: 92.48 mi
• Longest Ride: 30.67 mi
• Total Time for Week: 7:47:47 (h:m:s)
• Avg Speed: 14.7 mph
• Max Speed: 28.7 mph
• Avg Power: 82 watts
• Max Power: 456 watts
• Calories: 2,399 C
• Avg Weight: 177.6
• Chronic Training Load: 35 (+1)