Base 2 – Week 4 Training Report
BASE 2 – WEEK 4 (08/31 – 09/06) TRAINING REPORT
HIGHLIGHTS: The aim for this week is to prepare for the last two races of the season over the next three weeks. The workouts on Thursday and Friday were conducted indoors on a power trainer. The workouts on Tuesday, Saturday, and Sunday were conducted outdoors on local bike trails.
Tuesday’s L1 Active Recovery workout was a 21.91 mile effort completed in 1:21:52. Average speed was 16.1 mph; maximum speed was 24.1 mph. Average power was 146 watts; maximum power was 601 watts.
Thursday’s L5 VO2max Intervals was 5 sets of 3 minutes at 244 watts followed by 3 minutes recovery at 85 watts, plus 30 minutes endurance effort at 138-170 watts. Average speed was 19.5 mph; maximum speed was 26.4 mph. Average power was 144 watts; maximum power was 259 watts.
Friday’s L1 Active Recovery Undulations was 6 sets of 5 minutes at 85 watts followed by 5 minutes at 117 watts. Average speed was 17.0 mph; maximum speed was 20.9 mph. Average power was 99 watts; maximum power was 192 watts.
Saturday’s L2 Longer TT ride was a 29.23 mile effort completed in 1:55:30. Average speed was 15.2 mph; maximum speed was 21.5 mph. Average power was 132 watts; maximum power was 577 watts.
Sunday’s L6 Anaerobic Capacity Intervals TTT Prep was 12 x 20 second sprints at 276 watts, followed by 40 seconds recovery at 85 watts; 10 minutes recovery at 95 watts; 8 x 20 second sprints at 297 watts, followed by 40 seconds recovery at 95 watts; 10 minutes recovery at 95 watts; 40 minutes endurance effort at 138-170 watts. Average speed was 16.5 mph; maximum speed was 24.3 mph. Average power was 146 watts; maximum power was 599 watts.
BY THE NUMBERS:
- Total Distance: 117.70 mi
- Longest Ride: 29.23 mi
- Total Time for Week: 8:29:45 (h:m:s)
- Avg Speed: 15.9 mph
- Max Speed: 26.4 mph
- Avg Power: 133 watts
- Max Power: 601 watts
- Calories: 3,472 C
- Avg Weight: 167.6