Base 2 – Week 8 Training Report

BASE 2 – WEEK 8 (02/07 – 02/13) 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 two or three times weekly aimed at strengthening my shoulders and lower back. All workouts were conducted indoors with the Zwift application.

COMMENTS: Spent some time testing my forward vision on my race bike in the aero position with my two aero helmets and my road helmet. The issue is whether my forward vision is blocked by the brim of each helmet because I cannot lift my head to compensate for my back slouch. Turns out, with the aid of a soft pad placed inside each helmet, I have sufficient forward vision to see enough of the road ahead to safely navigate. I still need to test this out on an actual road ride, rather than just on my indoor trainer. I also ordered a Garmin VARIA RTL515 Cycling Radar to give me ample warning of approaching traffic behind me.

Tuesday’s L2 High Cadence Endurance Interval workout was 34.37 miles in 1:47:51. Average speed was 19.1 mph; maximum speed was 25.5 mph. Average power was 130 watts; maximum power was 190 watts.

Wednesday’s L1 Active Recovery Undulating workout was 18.79 miles in 1:00:15. Average speed was 18.7 mph; maximum speed was 23.8 mph. Average power was 113 watts; maximum power was 153 watts.

Thursday’s L2 “C.Cadence” Robopacer Group Ride was 36.61 miles in 1:50:14. Average speed was 19.9 mph; maximum speed was 39.3 mph. Average power was 145 watts; maximum power was 280 watts.

Friday’s L1 Active Recovery Rolling workout was 18.61 miles in 1:00:43. Average speed was 18.4 mph; maximum speed was 34.2 mph. Average power was 118 watts; maximum power was 160 watts.

Saturday’s L4 Valley Sweetspot Intervals workout was 26.90 miles in 1:21:27. Average speed was 19.2 mph; maximum speed was 25.8 mph. Average power was 131 watts; maximum power was 193 watts.

Sunday’s L2 “Temples and Towers” Zwift Badge Challenge workout was 23.82 miles in 1:20:25. Average speed was 17.8 mph; maximum speed was 38.5 mph. Average power was 150 watts; maximum power was 188 watts.


  • Total Distance: 159.15 mi
  • Longest Ride: 36.62 mi
  • Total Time for Week: 9:03:32 (h:m:s)
  • Avg Speed: 19.0 mph
  • Max Speed: 39.3 mph
  • Avg Power: 131 watts
  • Max Power: 280 watts
  • Calories: 3,957 C
  • Avg Weight: 155.7