Jun122022June 12, 2022July 31, 2022by Masters TTRacer

Base 3 – Week 1 Training Report

Posted in Training Reports

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

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.

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.

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