May182025May 18, 2025May 25, 2025by Masters TTRacer

Training Focus Switched to Race Preparation

Posted in Training Reports

PREPARATION 1.1 TRAINING REPORT (05/12 – 05/18)

HIGHLIGHTS: This week, I switched my training focus from Foundation Miles to Race Preparation. The difference is the intensity of the twice-weekly interval workouts. During Foundation training, my intensity never rose above Zone 3/Tempo (93-110 watts). This week, my intensity rose above Zone 4/Threshold (111-128 watts). In fact, I reached Zone 5/VO2max (129-147 watts) in Tuesday’s workout and Zone 6/Anaerobic Power (>147 watts) in Thursday’s workout. Maximum speed on Tuesday was 17.5 mph; maximum speed on Thursday was 19.5 mph. Overall, I logged 2,442.23 miles during the 24 weeks of Foundation training (averaging 101.75 miles per week).

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

DETAILS:

  • Monday’s Endurance Miles workout was 11.24 miles in 0:50:03. Average speed was 13.5 mph; maximum speed was 15.1 mph. Average power was 67 watts; maximum power was 96 watts. The 45-minute strength routine, a mix of strength machines, free weights, and rope exercises, was completed.
  • Tuesday’s Steady State Intervals (3 x 5/2 minutes) was 17.50 miles in 1:09:03. Average speed was 15.2 mph; maximum speed was 17.5 mph. Average power was 90 watts; maximum power was 146 watts.
  • Wednesday’s Endurance Miles workout was 13.16 miles in 1:00:04. Average speed was 13.1 mph; maximum speed was 13.9 mph. Average power was 62 watts; maximum power was 75 watts.
  • Thursday’s Steady State Intervals (3 x 8/6 minutes) workout was 17.49 miles in 1:10:04. Average speed was 15.0 mph; maximum speed was 19.5 mph. Average power was 88 watts; maximum power was 174 watts. The 45-minute strength routine, a mix of strength machines, free weights, and rope exercises, was completed.
  • Friday’s Recovery-Endurance Blend workout was 10.07 miles in 0:45:50. Average speed was 13.2 mph; maximum speed was 14.6 mph. Average power was 63 watts; maximum power was 87 watts.
  • Saturday’s Sweet Spot Tempo Intervals (3 x 15/5 minutes) workout was 20.51 miles in 1:23:20. Average speed was 14.8 mph; maximum speed was 16.9 mph. Average power was 84 watts; maximum power was 134 watts.
  • Sunday’s Endurance Ladder workout was 22.80 miles in 1:37:03. Average speed was 14.1 mph; maximum speed was 16.1 mph. Average power was 74 watts; maximum power was 109 watts.

BY THE NUMBERS:

  • Total Distance: 112.78 mi
  • Longest Ride: 22.80 mi
  • Total Time for Week: 9:25:27 (h:m:s)
  • Avg Speed: 14.2 mph
  • Max Speed: 19.5 mph
  • Avg Power: 75 watts
  • Max Power: 174 watts
  • Calories: 2,694 C
  • Avg Weight: 175.6
  • Chronic Training Load: 47 (+1)