Base 3 – Week 1 Training Report
BASE 3 – WEEK 1 (07/20 – 07/26) TRAINING REPORT
HIGHLIGHTS: The aim for this period is to build to a peak for the final pair of major championship races in four weeks. All workouts, except Friday, were conducted indoors on a power trainer. Friday’s workout was conducted outdoors on a local bike trail.
Tuesday’s workout was L4/L6 Fast Starts & FTP Intervals: 3 sets of 1 minute at 254 watts, 7 minutes at 201 watts, 4 minutes recovery at 95 watts. Average speed was 19.6 mph; maximum speed was 26.4 mph. Average power was 147 watts; maximum power was 264 watts.
Wednesday’s workout was L1 Active Recovery Undulations: 6 sets of 5 minutes at 85 watts followed by 5 minutes at 117 watts. Average speed was 17.0 mph; maximum speed was 21.3 mph. Average power was 99 watts; maximum power was 162 watts.
Friday’s L2 Varied Endurance ride was a 34.8 mile effort completed in 2:10:31. Average speed was 15.9 mph; maximum speed was 22.1 mph. Average power was 139 watts; maximum power was 510 watts.
Saturday’s workout was L4/L6 Pre-Race Day Preparation: 10 minute warmup at 106 watts; three 1-minute intervals at 201 watts, followed by one minute recovery at 117 watts, 5 minutes easy recovery; two pairs of 30-second intervals at 212 watts and 30-second intervals at 318 watts, followed by one minute recovery at 117 watts; 15 minute cooldown at 85 watts. Average speed was 15.9 mph; maximum speed was 22.1 mph. Average power was 139 watts; maximum power was 510 watts.
Sunday’s race was the Virtual Stray Kats Kankakee 20 KM Time Trial. Average speed was 23.2 mph; maximum speed was 32.5 mph. Average power was 207 watts; maximum power was 472 watts.
BY THE NUMBERS:
- Total Distance: 113.81 mi
- Longest Ride: 34.8 mi
- Total Time for Week: 7:52:00 (h:m:s)
- Avg Speed: UNAVAILABLE
- Max Speed: UNAVAILABLE
- Avg Power: UNAVAILABLE
- Max Power: UNAVAILABLE
- Calories: 3,090 C
- Avg Weight: 167.9