Base 2 – Week 5 Training Report
BASE 2 – WEEK 5 (01/25 – 01/31) TRAINING REPORT
HIGHLIGHTS: The aim for this 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 Sweetspotting Intervals was three sets of two intervals: 14 minutes at 206-215 watts and four minutes recovery at 94 watts. The second half of the workout was 40 minutes at 140-164 watts. Average speed was 21.1 mph; maximum speed was 28.9 mph. Average power was 147 watts; maximum power was 217 watts.
Wednesday’s L1 Active Recovery Steady was 60 minutes at 117 watts. Average speed was 17.9 mph; maximum speed was 36.4 mph. Average power was 116 watts; maximum power was 147 watts.
Thursday’s L4/L6 FTP to Anaerobic Capacity Intervals was four sets of three intervals: six minutes at 229 watts, 30 seconds at 304 watts, and three minutes recovery at 129 watts. The second half of the workout was 50 minutes at 140-164 watts.
Friday’s L1 Easy Spin was 60 minutes at 117-140 watts. Average speed was 20.4 mph; maximum speed was 25.1 mph. Average power was 118 watts; maximum power was 151 watts.
Saturday’s L2 Endurance Aero Turtling was 90 minutes at 147-197 watts. Average speed was 18.2 mph; maximum speed was 39.2 mph. Average power was 142 watts; maximum power was 189 watts.
Sunday’s Watopia “Bigger Loop” Route Badge was 33.33 miles and 2,270 feet of climbing completed in 2:17:45. Average speed was 14.5 mph; maximum speed was 46.5 mph. Average power was 127 watts; maximum power was 240 watts.
BY THE NUMBERS:
- Total Distance: 163.88 mi
- Longest Ride: 36.92 mi
- Total Time for Week: 10:29:51 (h:m:s)
- Avg Speed: 18.2 mph
- Max Speed: 46.5 mph
- Avg Power: 130 watts
- Max Power: 343 watts
- Calories: 4,240 C
- Avg Weight: 163.0