Base 2 – Week 1 Training Report
BASE 2 – WEEK 1 (12/28 – 01/03) TRAINING REPORT
HIGHLIGHTS: The aim for this next phase of training for the 2021 race season is to continue increasing the time in the saddle with endurance and speed workouts. All workouts were conducted indoors on a power trainer.
Tuesday’s L4 FTP Ramp-Up Intervals was three sets of four intervals: four minutes at 222 watts, three minutes at 234 watts, two minutes at 246 watts, and four minutes recovery at 94-117 watts. The second half of the workout was 30 minutes of endurance riding at 152-177 watts. Average speed was 19.9 mph; maximum speed was 25.4 mph. Average power was 148 watts; maximum power was 256 watts.
Wednesday’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 152 watts.
Thursday’s L2 Endurance Varied was 90 minutes at 147-197 watts. Average speed was 19.6 mph; maximum speed was 24.2 mph. Average power was 139 watts; maximum power was 162 watts.
Friday’s L4 Sweetspot Undulating Intervals was three sets of five intervals: four minutes at 206 watts, four minutes at 211 watts, four minutes at 215 watts, four minutes at 208 watts, and four minutes recovery at 105 watts. Average speed was 19.0 mph; maximum speed was 26.4 mph. Average power was 137 watts; maximum power was 229 watts.
Saturday’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 150 watts.
Sunday’s L2 Big Foot Hills Route Badge was 120 minutes at 152-199 watts. Average speed was 15.8 mph; maximum speed was 37.3 mph. Average power was 127 watts; maximum power was 193 watts.
BY THE NUMBERS:
- Total Distance: 115.77 mi
- Longest Ride: 22.01 mi
- Total Time for Week: 7:44:11 (h:m:s)
- Avg Speed: 18.3 mph
- Max Speed: 37.3 mph
- Avg Power: 125 watts
- Max Power: 131 watts
- Calories: 2,984 C
- Avg Weight: 165.1