Base 2 – Week 3 Training Report
BASE 2 – WEEK 3 (08/24 – 08/30) TRAINING REPORT
HIGHLIGHTS: The aim for this week is to compete in the first of the final three races of the season over the next four weeks. The workout on Tuesday was conducted indoors on a power trainer. The rest of the week’s workouts, including Sunday’s race, were conducted outdoors on local bike trails or local roads.
Tuesday’s workout was L4 Pre-Race Day Prep: 3 sets of 1 minute at 201 watts, followed by 1 minute recovery at 117 watts; 2 sets of 30 seconds at 212 watts, followed by 30 seconds at 318 watts. Average speed was 17.2 mph; maximum speed was 22.9 mph. Average power was 105 watts; maximum power was 207 watts.
Thursday’s L2 Longer Endurance ride was a 38.34 mile effort completed in 2:27:04. Average speed was 15.7 mph; maximum speed was 24.2 mph. Average power was 124 watts; maximum power was 500 watts.
Friday’s L5 VO2max Intervals was a 25.16 mile effort completed in 1:35:07. Average speed was 15.9 mph; maximum speed was 23.1 mph. Average power was 134 watts; maximum power was 566 watts.
Saturday’s L2 Endurance ride was a 29.56 mile effort completed in 1:54:09. Average speed was 15.6 mph; maximum speed was 24.1 mph. Average power was 126 watts; maximum power was 474 watts.
Sunday’s race was Return to Cherry Valley 20 KM Time Trial
BY THE NUMBERS:
- Total Distance: 121.63 mi
- Longest Ride: 38.34 mi
- Total Time for Week: 8:41:24 (h:m:s)
- Avg Speed: 16.2 mph
- Max Speed: 27.1 mph
- Avg Power: 137 watts
- Max Power: 566 watts
- Calories: 3,613 C
- Avg Weight: 167.6