Sep132020September 13, 2020September 20, 2020by Masters TTRacer

Base 3 – Week 1 Training Report

Posted in Training Reports

BASE 3 – WEEK 1 (09/07 – 09/13) TRAINING REPORT

HIGHLIGHTS: The aim for this week is to prepare for the late season races over the next four weeks. The workouts on Thursday and Friday were conducted indoors on a power trainer. The workouts on Tuesday, Wednesday, Saturday, and Sunday’s race were conducted outdoors on local bike trails or local roads.

Tuesday’s L5 VO2max 20/10 Race Finish Interval workout was a 20.66 mile effort completed in 1:24:59. Average speed was 14.6 mph; maximum speed was 21.0 mph. Average power was 133 watts; maximum power was 615 watts.

Wednesday’s L2 Endurance Aerobar Ride was a 21.99 mile effort completed in 1:32:14. Average speed was 14.4 mph; maximum speed was 20.3 mph. Average power was 128 watts; maximum power was 678 watts.

Thursday’s L1 Active Recovery Undulations was 6 sets of 5 minutes at 85 watts followed by 5 minutes at 117 watts. Average speed was 16.9 mph; maximum speed was 21.1 mph. Average power was 99 watts; maximum power was 147 watts.

Friday’s L4/L6 Pre-Race Day Prep workout included 3 x 1 minute at 201 watts followed by 1 minute at 177 watts; 2 x 30 seconds at 212 watts followed by 30 seconds at 318 watts. Average speed was 17.5 mph; maximum speed was 26.3 mph. Average power was 112 watts; maximum power was 342 watts.

Saturday’s L2 Endurance ride was a 16.52 mile effort completed in 1:02:44. Average speed was 15.8 mph; maximum speed was 21.8 mph. Average power was 147 watts; maximum power was 510 watts.

Sunday’s race was ABR 2-Person 19 KM Team Time Trial.

BY THE NUMBERS:

  • Total Distance: 107.23 mi
  • Longest Ride: 21.99 mi
  • Total Time for Week: 7:36:23 (h:m:s)
  • Avg Speed: 15.8 mph
  • Max Speed: 26.3 mph
  • Avg Power: 136 watts
  • Max Power: 678 watts
  • Calories: 3,221 C
  • Avg Weight: 165.9