Base 1 – Week 3 Training Report

BASE 1 – WEEK 3 (10/24 – 10/30) TRAINING REPORT

After the unseasonably warm temperatures last week, overnight temperatures this week were back to the 30-45 degree range. I decided it was time to move my trike to the basement where the temperature is a constant 73 degrees. Now I can resume my early morning workouts, my preferred time of the day for training for the past 20+ years.

In other news, I’ve ended my two year relationship with Coach Tingley. There were two reasons for this action. First, training and racing with a recumbent trike is not the same as an upright bike. Recent research has revealed a roughly 20 watts decline for a recumbent position versus an upright position on a standard bike. All of my training for the past two years has been power-based. Conversely, heart rate zones are not affected by either position on the bike. So, I will be switching to the heart rate-based training program designed by my retired coach, Coach Cooper.

Second, my doctor has expressed concerns about my recent blood pressure readings, which seemed abnormally high for me. He asked that I record my blood pressure every morning for the past two weeks. Those readings were +/-10 points around the normal threshold for my age-group while I trained in the early evening. Once I switched my training sessions to the early morning, those readings dropped below the normal threshold for my age-group by -25 points. I have a follow-up meeting with my doctor next week to review these results and determine what impact this will have, if any, on my training and racing.

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 Canoe Sweetspot Intervals workout was 20.27 miles in 1:11:30. Average speed was 17.0; maximum speed was 22.5 mph. Average power was 98 watts; maximum power was 136 watts.

Friday’s L1 Active Recovery Varied Easy workout was 17.29 miles in 1:00:20. Average speed was 17.2 mph; maximum speed was 22.6 mph. Average power was 96 watts; maximum power was 119 watts.

Saturday’s L2 Road Endurance Longer Ride workout was 20.03 miles in 1:11:44. Average speed was 16.8 mph; maximum speed was 23.9 mph. Average power was 90 watts; maximum power was 142 watts.

Sunday’s L1 Active Recovery Steady workout was 8.41 miles in 0:30:23. Average speed was 16.6 mph; maximum speed was 22.3 mph. Average power was 90 watts; maximum power was 101 watts.


  • Total Distance: 66.01 mi
  • Longest Ride: 20.27 mi
  • Total Time for Week: 3:53:57 (h:m:s)
  • Avg Speed: 16.9 mph
  • Max Speed: 23.9 mph
  • Avg Power: 94 watts
  • Max Power: 142 watts
  • Calories: 1,265 C
  • Avg Weight: 167.0