Base 1 – Week 3 Training Report

BASE 1 – WEEK 3 (12/06 – 12/12) TRAINING REPORT

HIGHLIGHTS: The goal for this training period is to continue slowly increasing time in the saddle, as well as lower body strength training and a 20-minute yoga routine aimed at strengthening my shoulders and lower back. All workouts were conducted indoors with the Zwift application.

Tuesday’s L2 High Cadence Intervals workout (using recumbent trike) was 8.59 miles in 0:41:40. Average speed was 12.5 mph; maximum speed was 19.0 mph. Average power was 68 watts; maximum power was 136 watts.

Thursday’s L2 Longer Endurance Steady workout (resuming using upright road bike) was 23.78 miles in 1:30:12. Average speed was 15.8 mph; maximum speed was 52.3 mph. Average power was 132 watts; maximum power was 188 watts.

Friday was the six-month followup with my spine surgeon. New x-rays were taken of my fused neck and upper back vertebrae. The surgeon was pleased with my recovery to date. He indicated that it would take a full year for my spine to heal. He also said that corrective surgery for my severe scoliosis was inadvisable, though yoga exercises aimed at strengthening my lower back would improve my back posture slightly. He approved my resumption of an active lifestyle within the limits of my pain tolerance.

Saturday’s L2 High Cadence Endurance Intervals workout was 13.09 miles in 0:40:18. Average speed was 19.5 mph; maximum speed was 25.3 mph. Average power was 111 watts; maximum power was 182 watts.

Sunday’s L1 Active Recovery Rolling workout was 19.30 miles in 1:00:14. Average speed was 19.2 mph; maximum speed was 28.2 mph. Average power was 112 watts; maximum power was 153 watts.


  • Total Distance: 64.75 mi
  • Longest Ride: 23.78 mi
  • Total Time for Week: 3:52:24 (h:m:s)
  • Avg Speed: 16.7 mph
  • Max Speed: 52.3 mph
  • Avg Power: 106 watts
  • Max Power: 188 watts
  • Calories: 1,547 C
  • Avg Weight: 149.4