Dec062020December 6, 2020December 6, 2020by Masters TTRacer

Base 1 – Week 1 Training Report

Posted in Training Reports

BASE 1 – WEEK 1 (11/30 – 12/06) TRAINING REPORT

HIGHLIGHTS: The aim for this next phase of training for the 2021 race season is to increase the time in the saddle with endurance and speed workouts. The workouts on Tuesday and Thursday were conducted indoors on a power trainer. The workouts on Saturday and Sunday were conducted outdoors on local bike trails.

Tuesday’s L4 Sweetspot Roller Intervals was 20 minutes warmup at 94-187 watts; two repeats of eight-step intervals: two minutes at 206 watts, two minutes at 220 watts, two minutes at 211 watts, two minutes at 234 watts, two minutes at 206 watts, two minutes 225 watts, two minutes at 245 watts, three minutes recovery at 105 watts; 40 minutes endurance at 152-187 watts. Average speed was 19.5 mph; maximum speed was 25.4 mph. Average power was 142 watts; maximum power was 248 watts.

Thursday’s L1 Aerobars Recovery Ride was 60 minutes at 117 watts. Average speed was 18.2 mph; maximum speed was 23.5 mph. Average power was 116 watts; maximum power was 147 watts.

Saturday’s L2 TT Aerobars Session ride was 33.55 miles completed in 2:19:05. Average speed was 14.5 mph; maximum speed was 20.4 mph. Average power was 142 watts; maximum power was 522 watts.

Sunday’s L2 Long Endurance Varied ride was 32.47 miles completed in 2:23:53. Average speed was 13.6 mph; maximum speed was 20.3 mph. Average power was 136 watts; maximum power was 468 watts.

BY THE NUMBERS:

  • Total Distance: 104.31 mi
  • Longest Ride: 33.55 mi
  • Total Time for Week: 7:34:53 (h:m:s)
  • Avg Speed: 15.5 mph
  • Max Speed: 25.4 mph
  • Avg Power: 134 watts
  • Max Power: 522 watts
  • Calories: 3,320 C
  • Avg Weight: 164.3