Jan172021January 17, 2021January 17, 2021by Masters TTRacer

Base 2 – Week 3 Training Report

Posted in Training Reports

BASE 2 – WEEK 3 (01/11 – 01/17) 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 using the ZWIFT online application.

Tuesday’s L4 Rounding Up Intervals was three sets of five intervals: two and a half minutes at 222 watts, 30 seconds at 246 watts, two and a half minutes at 222 watts, 30 seconds at 246 watts, and four minutes recovery at 105 watts. The second half of the workout was 35 minutes at 140-187 watts. Average speed was 19.9 mph; maximum speed was 27.3 mph. Average power was 132 watts; maximum power was 294 watts.

Wednesday’s L1 Easy Spin was 60 minutes at 117-140 watts. Average speed was 19.2 mph; maximum speed was 25.2 mph. Average power was 117 watts; maximum power was 155 watts.

Thursday’s L4 Varied Undulations and Endurance workout was four sets of four intervals: three minutes at 222 watts, one minute at 246 watts, three minutes at 222 watts, and three minutes recovery at 105 watts. The second half of the workout was 35 minutes endurance at 140-164 watts. Average speed was 19.1 mph; maximum speed was 25.4 mph. Average power was 129 watts; maximum power was 284 watts.

Friday’s L1 Easy Spin was 60 minutes at 117 watts. Average speed was 18.1 mph; maximum speed was 27.5 mph. Average power was 115 watts; maximum power was 152 watts.

Saturday’s L2 Endurance was 90 minutes at 147-197 watts. Average speed was 20.4 mph; maximum speed was 26.9 mph. Average power was 129 watts; maximum power was 181 watts.

Sunday’s Watopia “Three Sisters” Route Badge was 30.0 miles and 2,943 feet of climbing completed in 2:13:14. Average speed was 13.5 mph; maximum speed was 53.2 mph. Average power was 134 watts; maximum power was 353 watts.

BY THE NUMBERS:

  • Total Distance: 156.46 mi
  • Longest Ride: 31.91 mi
  • Total Time for Week: 10:05:12 (h:m:s)
  • Avg Speed: 17.9 mph
  • Max Speed: 53.2 mph
  • Avg Power: 126 watts
  • Max Power: 353 watts
  • Calories: 3,856 C
  • Avg Weight: 163.3