Feb142021February 14, 2021February 14, 2021by Masters TTRacer

Base 2 – Week 7 Training Report

Posted in Training Reports

BASE 2 – WEEK 7 (02/08 – 02/14) 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 FTP Double Surge Intervals was three sets of seven intervals: two minutes at 222 watts, 30 seconds at 246 watts, two minutes at 211 watts, two minutes at 234 watts, one minute at 257 watts, 30 seconds at 269 watts, and four minutes recovery at 105 watts. The second half of the workout was 45 minutes at 140-187 watts. Average speed was 20.4 mph; maximum speed was 26.0 mph. Average power was 142 watts; maximum power was 295 watts.

Wednesday’s L1 Active Recovery Steady was 60 minutes at 117 watts. Average speed was 18.7 mph; maximum speed was 27.5 mph. Average power was 116 watts; maximum power was 152 watts.

Thursday’s L4 FTP Intervals was four sets of two intervals: 10 minutes at 222-229 watts and two minutes recovery at 94 watts. The second half of the workout was 10 minutes at 140-164 watts. Average speed was 20.2 mph; maximum speed was 25.7 mph. Average power was 143 watts; maximum power was 218 watts.

Friday’s L1 Active Recovery Rolling was two sets of 10 intervals at 105-140 watts. Average speed was 19.2 mph; maximum speed was 23.7 mph. Average power was 116 watts; maximum power was 151 watts.

Saturday’s L4 FTP Race Uphill Finish Intervals was three sets of five intervals at 105-269 watts. Average speed was 20.0 mph; maximum speed was 25.9 mph. Average power was 138 watts; maximum power was 293 watts.

Sunday’s L2 Endurance Steady was 75 minutes at 129-199 watts. Average speed was 18.6 mph; maximum speed was 23.7 mph. Average power was 119 watts; maximum power was 195 watts.

BY THE NUMBERS:

  • Total Distance: 142.48 mi
  • Longest Ride: 34.11 mi
  • Total Time for Week: 8:20:02 (h:m:s)
  • Avg Speed: 19.4 mph
  • Max Speed: 27.5 mph
  • Avg Power: 129 watts
  • Max Power: 295 watts
  • Calories: 3,343 C
  • Avg Weight: 163.1