Transition – Week 1 Training Report


I cancelled all of my remaining occupational and physical therapy appointments. My strained thumb is slowly improving to the point that I can twist a door knob without pain. My knee swelling is almost gone and I can insert my swollen foot – with a sock – into my cycling shoe.

I resumed structured workouts this week. We will follow every two consecutive workouts with a rest day for the next couple of weeks as we start to rebuild my fitness. Just before my injury, my chronic training load (CTL), which is a 42 day rolling average of my daily training stress scores, was 51. After almost three months off the bike, my CTL dropped to 10.

HIGHLIGHTS: All cycling sessions were completed indoors with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.


  • Monday was a rest day.
  • Tuesday’s Fast Pedal (2 x 4 minutes) Intervals workouts was 10.49 miles in 0:45:01. Average speed was 14.0 mph; maximum speed was 16.0 mph. Average power was 66 watts; maximum power was 101 watts.
  • Wednesday’s Foundation (4 x 5 minutes) Intervals workout was 12.64 miles in 0:55:01. Average speed was 15.1 mph; maximum speed was 15.2 mph. Average power was 65 watts; maximum power 79 watts.
  • Thursday was a rest day.
  • Friday’s 17 Minute Time Trial Warmup workout was 5.22 miles in 0:22:02. Average speed was 14.2 mph; maximum speed was 18.3 mph. Average power was 71 watts; maximum power was 149 watts.
  • Saturday’s Field Test (2 x 8 minutes) Intervals workout was 15.82 miles in 1:05:25. Average speed was 14.5 mph; maximum speed was 18.2 mph. Average power was 75 watts; maximum power was 155 watts.
  • Sunday was a rest day.


  • Total Distance: 44.17 mi
  • Longest Ride: 15.82 mi
  • Total Time for Week: 3:07:29 (h:m:s)
  • Avg Speed: 14.1 mph
  • Max Speed: 18.3 mph
  • Avg Power: 69 watts
  • Max Power: 155 watts
  • Calories: 743 C
  • Avg Weight: 176.5