Zach's Training Journal
2025 Week 20: 05.12.25 - 05.18.25
Weekly Totals: 13 hours 29 minutes cycling, 02 hours 52 minutes running, 307.77 miles cycling, 22.07 miles running, 10 total rides, 4 total runs.
Weekly Recap: This week I made the decision to forgo any plans to race in June at the Pettit Center. After last week's test run of just over one and a half hours with a slight nudge in volume and pace, it didn’t feel like getting anywhere near a proper long run between now and the end of June was realistic or smart. This will give me a bit more of a runway to keep exploring the bike as a primary training input and see where that takes me before getting to a point that I can access a full running program. This week's rides went really well. After doing the Functional Threshold Power (FTP) test last week, I had my targets better calibrated. The two main quality sessions this week were a mixed duration short interval session, and some longer intervals targeting FTP in the second half of the week. I don’t currently have a good road bike set up, but have done enough rides on my fix gear bike in the past, that I may take it out next week just to see where things sit compared to historic trends on equipment I have some prior data points on.
Monday:
Run:
Duration: 00:58:55
Distance: 7.82 Miles
Average Pace: 7:32/mi
Average HR: 133 bpm
Strength: Lower Body (weighted hamstring curls, hex bar deadlift, weighted hip thrusts, weighted hip abductors and adductors)
I took a rest day from the bike after the weekend and just did an easy run and lower body strength. I had a bit of tightness in my achilles in the afternoon, so I am going to hold off on the lower leg strength and pull back a bit on the running this week.
Tuesday:
Bike 1:
Duration: 01:30:26
Distance: 35.12 Miles
Average Pace: 23.3 mi/h
Avg Watts: 243
Bike 2:
Duration: 01:00:57
Distance: 25.17 Miles
Average Pace: 24.8 mi/h
Avg Watts: 245
Strength: Core (hanging leg raises, cable twists, weighted sit ups)
I had two bike sessions today. This may have been the most noticeable shift in bike performance so far, albeit I only have five weeks of data and early progress is likely due to my previous lack of bike training structure. Either way, it feels good to see the progress and motivating to keep plugging away. Since I will likely be passing on any short term race goals in June, I am going to be a bit more conservative in phasing back more running to make sure I get my achilles back to full strength.
Wednesday:
Bike 1:
Duration: 02:00:20
Distance: 43.49 Miles
Average Pace: 21.7 mi/h
Avg Watts: 210
Bike 2:
Duration: 01:00:13
Distance: 20.17 Miles
Average Pace: 20.1 mi/h
Avg Watts: 212
Strength: Upper Body (lat pull downs, shoulder press, bench press, seated cable rows, seated weighted push downs, back extensions)
One more easy day on the bike with plans to do a shorter ride and run tomorrow and some quality work to end the week. Solid volume between the two sessions.
Thursday:
Bike 1:
Duration: 00:45:32
Distance: 16.64 Miles
Average Pace:21.9 mi/h
Avg Watts: 221
Run:
Duration: 00:36:26
Distance: 4.42 Miles
Average Pace: 8:15/mi
Average HR: 128 bpm
Strength: Lower Body (weighted hamstring curls, leg press, weighted hip thrusts, weighted hip abductors and adductors)
I combined the run and bike this morning, but kept both easy. Tomorrow will be a short interval session in the morning.
Friday:
Bike 1:
Duration: 1:45:32
Distance: 41.37 Miles
Average Pace: 23.5 mi/h
Avg Watts: 251
Bike 2:
Duration: 01:00:32
Distance: 18.96 Miles
Average Pace: 18.8 mi/h
Avg Watts: 192
Strength: Core (hanging leg raises, cable twists, weighted sit ups)
The morning ride was a lot of fun with some 3 minute and 2 minute efforts targeting my prescribed Vo2max power per last week's FTP test.
10 minute warm up: average power (205 watts), rep 1 (5 minutes): average power (target 300, actual 301 watts), recovery (3 minutes): average power (198 watts), rep 2 (3 minutes): average power (target 325, actual 329 watts), recovery (3 minutes): average power (161 watts), rep 3 (3 minutes): average power (target 325, actual 329 watts), recovery (3 minutes): average power (195 watts), rep 4 (3 minutes): average power (target 325, actual 333 watts), recovery (5 minutes): average power (196.5 watts), rep 5 (2 minutes): average power (target 360, actual 362 watts), recovery (2 minutes): average power (192 watts), rep 7 (2 minutes): average power (target 365, actual 364 watts), recovery (2 minutes): average power (192 watts), rep 8 (2 minutes): average power (target 362, actual 371 watts), recovery (2 minutes): average power (192 watts), rep 9 (2 minutes): average power (target 365, actual 365 watts), recovery (2 minutes): average power (192 watts), 10 minute cool down: average power (202 watts), 30 minute bonus time: average power (221 watts).
Saturday:
Bike 1:
Duration: 02:04:18
Distance: 50.22 Miles
Average Pace: 24.2 mi/h
Avg Watts: 248
Run:
Duration: 00:34:45
Distance: 5.00 Miles
Average Pace: 6:57/mi
Average HR: 133 bpm
Bike 2:
Duration: 01:00:27
Distance: 22.74 Miles
Average Pace: 22.6 mi/h
Avg Watts: 206
Strength: Mobility, Stretching, & Massage
I felt really good after yesterday’s short intervals. It was noticeably better than after last week’s session, which may just confirm that I was a bit more accurately dialed this time around. I went a bit longer for the first bike session, which I did after the five mile run on the treadmill. I ended up pushing some moderate intensity in the second half of the first ride. The afternoon session was nice and easy.
Sunday:
Bike 1:
Duration: 01:20:48
Distance: 33.86 Miles
Average Pace: 25.1 mi/h
Avg Watts: 283
Run:
Duration: 00:42:13
Distance: 4.83 Miles
Average Pace: 8:44/mi
Average HR: 121 bpm
Strength: Mobility, Stretching, & Massage
I kept things a bit lighter this morning on volume, but did a second workout. This time it was long intervals at my functional threshold power. The structure was 2 x 15 minutes at FTP with 10 minutes in between. It felt really good, so I added 3 x 5 minutes at FTP with 1.5 minutes between before cooling down. I did the run after the ride this morning, which felt fine, but is always awkward coming off the bike.
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Hey sorry to hear about your June plans, but I get it. Would have been great to see you there!