Base 1 – Week 4 Training Report

BASE 1 – WEEK 4 (12/13 – 12/19) 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 three times weekly aimed at strengthening my shoulders and lower back. All workouts were conducted indoors with the Zwift application.

Tuesday’s L4 Stairsteps Sweetspot Intervals workout was 24.60 miles in 1:23:52. Average speed was 18.4 mph; maximum speed was 24.9 mph. Average power was 111 watts; maximum power was 226 watts.

Wednesday I had a fitting session on my race bike with a local fitter, Phil, who was confident that raising my aerobar stack height could compensate for my rigid neck and allow me to safely navigate the road ahead during races next season. The current stack height on my race bike is 4 centimeters (1.57 inches). Phil duplicated my race position on his fitting jig and we gradually increased the stack height until it reach 8 centimeters (3.14 inches). A brief ride around the bike shop’s parking lot confirmed that doubling the stack height would not compromise my center of balance or handling.

Thursday’s L1 Active Recovery Rolling workout was 18.63 miles in 1:00:16. Average speed was 18.6 mph; maximum speed was 24.6 mph. Average power was 111 watts; maximum power was 163 watts.

Saturday’s L2 Longer Endurance Steady workout was 17.49 miles in 0:56:07. Average speed was 19.0 mph; maximum speed was 29.6 mph. Average power was 122 watts; maximum power was 160 watts.

Sunday’s L1 Active Recovery Steady workout was 19.20 miles in 1:00:16. Average speed was 19.1 mph; maximum speed was 24.2 mph. Average power was 109 watts; maximum power was 152 watts.


  • Total Distance: 79.91 mi
  • Longest Ride: 24.60 mi
  • Total Time for Week: 5:20:31 (h:m:s)
  • Avg Speed: 18.4 mph
  • Max Speed: 29.6 mph
  • Avg Power: 113 watts
  • Max Power: 226 watts
  • Calories: 1,863 C
  • Avg Weight: 151.9