Base 3 – Week 1 Training Report

BUILD 3 – WEEK 1 (06/06 – 06/12) TRAINING REPORT

HIGHLIGHTS: The goal for this training period is to continue focusing on endurance and tempo intervals alternating with recovery rides. Continuing a 20-minute yoga routine two or three times weekly aimed at strengthening my shoulders and lower back. The trainer workouts were conducted indoors with the Zwift or Rouvy applications.

COMMENTS: My spine surgeon cleared me to resume racing with the new trike. The next race in the Mid-America Time Trial Series (MATTS) is scheduled for June 26, exactly one year since my accident. I started training with my new trike this week, but quickly discovered that the compact drivetrain is too slow. I ran out of gears on downhill slopes that limited my speed to 20-22 mph. With a race drivetrain, my speed down these slopes should be 30 mph. I am taking my trike to my mechanic on Monday to install a faster crankset and rear wheel cassette.

Tuesday’s L2 Endurance workout was 11.13 miles in 0:36:34. Average speed was 18.3 mph; maximum speed was 23.3 mph. Average power was 107 watts; maximum power was 137 watts.

Wednesday’s L1 Active Recovery Undulating workout was 17.53 miles in 1:00:37. Average speed was 17.4 mph; maximum speed was 23.4 mph. Average power was 91 watts; maximum power was 123 watts.

Thursday’s L1 Active Recovery Varied workout was 17.56 miles in 1:00:38. Average speed was 17.4 mph; maximum speed was 25.6 mph. Average power was 94 watts; maximum power was 128 watts.

Friday’s L1 Longer Active Recovery Undulating workout was 29.25 miles in 1:45:33. Average speed was 16.6 mph; maximum speed was 23.2 mph. Average power was 82 watts; maximum power was 113 watts.

Saturday’s L4 Double Surge Sweetspot Interval workout was 33.33 miles in 1:55:25. Average speed was 17.3 mph; maximum speed was 22.4 mph. Average power was 95 watts; maximum power was 118 watts.

Sunday’s Virtual 1st of 2 “Big Loop” Rehearsal, WTTC, Borrego Springs, CA, was 18.03 miles in 1:01:10. Average speed was 17.7 mph; maximum speed was 28.2 mph. Average power was 107 watts; maximum power was 194 watts.

Sunday’s Virtual 2nd of 2 “Big Loop” Rehearsal, WTTC, Borrego Springs, CA, was 18.03 miles in 0:57:51. Average speed was 18.7 mph; maximum speed was 28.2 mph. Average power was 101 watts; maximum power was 194 watts.

BY THE NUMBERS:

  • Total Distance: 144.87 mi
  • Longest Ride: 33.33 mi
  • Total Time for Week: 9:20:08 (h:m:s)
  • Avg Speed: 16.7 mph
  • Max Speed: 28.2 mph
  • Avg Power: 96 watts
  • Max Power: 194 watts
  • Calories: 2,866 C
  • Avg Weight: 154.0