Base 1 – Week 1 Training Report

BASE 1 – WEEK 1 (10/10 – 10/16) TRAINING REPORT

I’ve set up a training area in my new two-car garage. Unfortunately, the garage is not heated, so I’ve had to experiment with space heaters aimed at my feet. With winter’s freezing temperatures on the horizon, I’ve shifted my workouts from early morning to late afternoons when the west-facing garage door has absorbed enough heat to raise the ambient temperature by upwards of 20 degrees. I still have the option of relocating the trike to the basement. I will need a buddy’s help to wrestle it into the house and down the basement stairs.

HIGHLIGHTS: The goal for this training period is a mix of interval workouts with long endurance efforts. Continuing a 20-minute yoga routine three times weekly aimed at strengthening my shoulders and lower back. The smart trainer workouts were conducted indoors with the Zwift or Rouvy applications.

Tuesday’s L4 SST Ramp Surge Intervals workout was 17.54 miles in 1:00:28. Average speed was 17.4 mph; maximum speed was 25.1 mph. Average power was 107 watts; maximum power was 188 watts.

Wednesday’s L1 Lighter Recovery Easy Spin workout was 14.09 miles in 1:00:02. Average speed was 13.8 mph; maximum speed was 19.1 mph. Average power was 96 watts; maximum power was 115 watts.

Thursday’s L4 SST Sweetspot Over Under Intervals and Endurance workout was 24.73 miles in 1:30:02. Average speed was 16.5 mph; maximum speed was 22.4 mph. Average power was 88 watts; maximum power was 157 watts.

Friday’s L1 Coffee Shop Pace Ride workout was 13.73 miles in 1:00:22. Average speed was 13.6 mph; maximum speed was 19.3 mph. Average power was 95 watts; maximum power was 113 watts.

Saturday’s L2 Longer Endurance Ride workout was 41.12 miles in 2:30:01. Average speed was 16.4 mph; maximum speed was 25.3 mph. Average power was 87 watts; maximum power was 172 watts.

Sunday’s L2 Endurance Pace workout was 33.01 miles in 2:00:28. Average speed was 16.4 mph; maximum speed was 24.3 mph. Average power was 90 watts; maximum power was 220 watts.


  • Total Distance: 144.21 mi
  • Longest Ride: 41.12 mi
  • Total Time for Week: 9:04:18 (h:m:s)
  • Avg Speed: 15.9 mph
  • Max Speed: 25.3 mph
  • Avg Power: 94 watts
  • Max Power: 220 watts
  • Calories: 2,863 C
  • Avg Weight: 166.3