Base 3 – Week 1 Training Report

BASE 3 – WEEK 1 (02/14 – 02/20) TRAINING REPORT

HIGHLIGHTS: The goal for this training period is to continue increasing time in the saddle with the addition of race-pace and anaerobic intervals 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: Received and installed the Garmin Varia RTL515 Radar Tail Light to my race bike. Had moderate success with the race-pace and anaerobic intervals workout on Thursday. These three sets of sprint intervals included 5 x 40 seconds at 269 watts; 5 x 30 seconds at 304 watts; 5 x 55 seconds at 257 watts. The first two sets were anaerobic, while the third set was race-pace. My functional threshold power is 234 watts. I was concerned that I would have trouble catching my breath after each sprint, but that failed to materialized.

Tuesday’s L2 Endurance Rolling Pace workout was 34.60 miles in 1:50:44. Average speed was 18.7 mph; maximum speed was 38.3 mph. Average power was 136 watts; maximum power was 205 watts.

Wednesday’s L1 Very Light Spin workout was 19.08 miles in 1:00:38. Average speed was 18.9 mph; maximum speed was 23.9 mph. Average power was 119 watts; maximum power was 158 watts.

Thursday’s L4/L6 AC & FTP Intervals workout was 29.42 miles in 1:32:18. Average speed was 19.1 mph; maximum speed was 27.2 mph. Average power was 128 watts; maximum power was 266 watts.

Friday’s L1 Active Recovery Undulating workout was 18.64 miles in 1:00:13. Average speed was 18.6 mph; maximum speed was 23.2 mph. Average power was 111 watts; maximum power was 159 watts.

Saturday’s L2 “C.Cadence” Robopacer Group Ride was 35.56 miles in 1:50:14. Average speed was 19.4 mph; maximum speed was 45.4 mph. Average power was 143 watts; maximum power was 329 watts.

Sunday’s L1 Active Recovery Varied workout was 19.11 miles in 1:00:13. Average speed was 19.0 mph; maximum speed was 24.2 mph. Average power was 118 watts; maximum power was 152 watts.


  • Total Distance: 159.43 mi
  • Longest Ride: 35.57 mi
  • Total Time for Week: 8:54:20 (h:m:s)
  • Avg Speed: 19.0 mph
  • Max Speed: 45.4 mph
  • Avg Power: 126 watts
  • Max Power: 329 watts
  • Calories: 3,773 C
  • Avg Weight: 154.1