Dec272020December 27, 2020December 27, 2020by Masters TTRacer

Base 1 – Week 4 Training Report

Posted in Training Reports

BASE 1 – WEEK 4 (12/21 – 12/27) TRAINING REPORT

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

Tuesday’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 153 watts.

Wednesday’s L2 Endurance Varied Ride was 23.05 miles completed in 1:31:07. Average speed was 15.2 mph; maximum speed was 22.9 mph. Average power was 148 watts; maximum power was 464 watts.

Friday’s L1 Aerobars Recovery Ride was 60 minutes at 117 watts. Average speed was 18.2 mph; maximum speed was 23.4 mph. Average power was 116 watts; maximum power was 148 watts.

Saturday’s L1 Aerobars Recovery Ride was 60 minutes at 117 watts. Average speed was 17.5 mph; maximum speed was 29.4 mph. Average power was 116 watts; maximum power was 148 watts.

Sunday’s L2 Long Endurance Varied ride was 30.01 miles completed in 2:14:34. Average speed was 13.4 mph; maximum speed was 20.9 mph. Average power was 138 watts; maximum power was 377 watts.

BY THE NUMBERS:

  • Total Distance: 107.19 mi
  • Longest Ride: 30.01 mi
  • Total Time for Week: 8:01:38 (h:m:s)
  • Avg Speed: 15.8 mph
  • Max Speed: 29.4 mph
  • Avg Power: 127 watts
  • Max Power: 464 watts
  • Calories: 3,217 C
  • Avg Weight: 164.6