Base 2 – Week 7 Training Report

BASE 2 – WEEK 7 (01/31 – 02/06) TRAINING REPORT

HIGHLIGHTS: The goal for this training period is to continue slowly increasing time in the saddle, as well as lower body strength training and a 20-minute yoga routine three times weekly aimed at strengthening my shoulders and lower back. All workouts were conducted indoors with the Zwift application.

COMMENTS: I have completed 19 weeks of training, all indoors, since October 6, 2021 when I was cleared by my doctors to resume physical activity. Total mileage to date has reached 1,644 miles. My weekly mileage averages 150+ miles, roughly what I was averaging prior to the accident. Brief (1-2 minutes) intervals at race pace still leave me gasping for breath afterwards. But, we’ll work on this in the next training block leading up to the first race of the season.

Tuesday’s L2 Endurance Rolling Pace workout was 20.19 miles in 1:03:17. Average speed was 20.1 mph; maximum speed was 25.5 mph. Average power was 137 watts; maximum power was 195 watts.

Wednesday’s L2 The PRL Half Badge Challenge workout was 43.36 miles in 2:37:43. Average speed was 16.8 mph; maximum speed was 50.0 mph. Average power was 152 watts; maximum power was 202 watts.

Thursday’s L1 Active Recovery Rolling workout was 19.19 miles in 1:00:12. Average speed was 19.2 mph; maximum speed was 23.5 mph. Average power was 120 watts; maximum power was 161 watts.

Friday’s L2 “C.Cadence” Robopacer Group Ride was 31.67 miles in 1:34:23. Average speed was 20.5 mph; maximum speed was 46.6 mph. Average power was 149 watts; maximum power was 198 watts.

Saturday’s L1 Active Recovery Undulating workout was 18.63 miles in 1:00:19. Average speed was 18.6 mph; maximum speed was 33.9 mph. Average power was 115 watts; maximum power was 148 watts.

Sunday’s L3 Tempo Intervals workout was 24.88 miles in 1:14:31. Average speed was 20.3 mph; maximum speed was 25.9 mph. Average power was 143 watts; maximum power was 234 watts.


  • Total Distance: 157.92 mi
  • Longest Ride: 43.46 mi
  • Total Time for Week: 9:10:24 (h:m:s)
  • Avg Speed: 18.6 mph
  • Max Speed: 50.0 mph
  • Avg Power: 136 watts
  • Max Power: 234 watts
  • Calories: 4,198 C
  • Avg Weight: 152.0