Base 1 – Week 4 Training Report

BASE 1 – WEEK 4 (10/31 – 11/06) TRAINING REPORT

As noted last week, this is my final week of training with Coach Tingley. I will resume Coach Cooper’s endurance-based training plan next week for the balance of the 2023 race season. My doctor has referred my high blood pressure diagnosis to his Clinical Pharmacy Team for medication recommendations. I was able to double my mileage over the previous week after moving my trike to the basement.

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 L1 Active Recovery Steady workout was 17.51 miles in 1:00:51. Average speed was 17.4; maximum speed was 21.8 mph. Average power was 94 watts; maximum power was 115 watts.

Wednesday’s L2 High Cadence Endurance Intervals workout was 16.98 miles in 1:00:30. Average speed was 16.8 mph; maximum speed was 22.8 mph. Average power was 91 watts; maximum power was 133 watts.

Thursday’s L2 Endurance Rolling Ride workout was 23.43 miles in 1:15:02. Average speed was 16.3 mph; maximum speed was 22.3 mph. Average power was 85 watts; maximum power was 142 watts.

Friday’s L1 Active Recovery Varied workout was 16.73 miles in 1:03:59. Average speed was 15.7 mph; maximum speed was 23.1 mph. Average power was 87 watts; maximum power was 112 watts.

Saturday’s L2 Road Endurance Longer Ride workout was 39.71 miles in 2:24:20. Average speed was 16.5 mph; maximum speed was 24.7 mph. Average power was 87 watts; maximum power was 169 watts.

Sunday’s L1 Active Recovery Steady workout was 17.56 miles in 1:00:29. Average speed was 17.4 mph; maximum speed was 23.7 mph. Average power was 96 watts; maximum power was 113 watts.


  • Total Distance: 128.93 mi
  • Longest Ride: 39.71 mi
  • Total Time for Week: 7:44:47 (h:m:s)
  • Avg Speed: 16.6 mph
  • Max Speed: 24.7 mph
  • Avg Power: 90 watts
  • Max Power: 169 watts
  • Calories: 2,381 C
  • Avg Weight: 166.9