Base 1 – Week 2 Training Report

BASE 1 – WEEK 2 (10/17 – 10/23) TRAINING REPORT

The first test of training in my unheated garage occurred on Tuesday. The weather was overcast and the high temperature was in the low 40s. Rather than bundle up with multiple layers of clothing, I simply cancelled the 90 minute workout. Then, the rest of the week, the temperatures climbed to an unseasonably 70+ degrees. The ambient temperature in my garage was in the 80s, which required no extra clothing at all.

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.

Wednesday’s L1 Lighter Recovery Steady workout was 14.14 miles in 1:02:30. Average speed was 13.6 mph; maximum speed was 20.0 mph. Average power was 90 watts; maximum power was 110 watts.

Thursday’s L4 SST Ramp Surge Intervals workout was 27.41 miles in 1:34:56. Average speed was 17.3 mph; maximum speed was 23.2 mph. Average power was 97 watts; maximum power was 215 watts.

Friday’s L1 Active Recovery Undulating workout was 13.11 miles in 1:00:33. Average speed was 13.0 mph; maximum speed was 17.3 mph. Average power was 88 watts; maximum power was 117 watts.

Saturday’s L2 Endurance Rolling Pace workout was 34.34 miles in 1:58:24. Average speed was 17.4 mph; maximum speed was 23.2 mph. Average power was 96 watts; maximum power was 163 watts.

Sunday’s L1 Active Recovery Undulations workout was 13.72 miles in 1:00:27. Average speed was 13.6 mph; maximum speed was 19.7 mph. Average power was 92 watts; maximum power was 107 watts.


  • Total Distance: 102.73 mi
  • Longest Ride: 34.34 mi
  • Total Time for Week: 6:36:50 (h:m:s)
  • Avg Speed: 15.5 mph
  • Max Speed: 23.2 mph
  • Avg Power: 93 watts
  • Max Power: 215 watts
  • Calories: 2,127 C
  • Avg Weight: 166.1