Base 3 – Week 1 Training Report

BASE 3 – WEEK 1  (04/06 – 04/12) TRAINING REPORT

HIGHLIGHTS: This was the baseline week of this training period. Coach Tingley’s annual training plan for me uses new weekly terminology, such as Base 1-3, Build 1-4, Peak 1-2, and Race. His workout emphasis is on achieving specific power levels, rather than the heart rate levels I’ve used for years. The aim for this week to maintain aerobic and strength gains while increasing lactate tolerance and sustainable race pace. All of the weekday and Sunday’s workouts were conducted indoors on a power trainer. Saturday’s ride was conducted outdoors on a local bike trail.

Tuesday’s workout was L5 VO2max Intervals and Endurance: four three-minute intervals at 244 watts, followed by three minutes recovery at 85 watts; followed by 40 minutes at 148 watts for endurance. Average speed was 16.7 mph; maximum speed was 22.1 mph. Average power was 135 watts; maximum power was 264 watts.

Wednesday’s workout was L1 Active Recovery Undulations: six five-minute intervals at 117 watts, followed by five minutes recovery at 85 watts; followed by 10 minutes of L0 Planks Core Maintenance exercises. Average speed was 14.8 mph; maximum speed was 17.4 mph. Average power was 100 watts; maximum power was 156 watts.

Thursday’s workout was L4 FTP Sweet Spot Virtual Climbing and Endurance: four pairs of six-minute intervals at 187 watts and 195 watts, followed by seven minutes recovery at 95 watts; followed by 35 minutes at 148 watts for endurance. Average speed was 16.5 mph; maximum speed was 20.3 mph. Average power was 131 watts; maximum power was 211 watts.

Friday’s workout was L1 Active Recovery: 60 minutes at 106 watts; followed by 10 minutes of L0 Neck/Back Strengthening Core Maintenance exercises. Average speed was 15.2 mph; maximum speed was 16.3 mph. Average power was 106 watts; maximum power was 124 watts.

Saturday’s workout was L4 FTP Intervals: three 12-minute intervals at 201 watts, followed by five minutes recovery at 85 watts; followed by a 22-minute cooldown at 95 watts. Total ride time was 1:36:39. Average speed was 15.6 mph; maximum speed was 25.3 mph.

Sunday’s workout was L2 High Cadence Endurance Intervals: three seven-minute intervals at 170 watts and 110-120 RPM cadence, followed by three minute and 40 seconds recovery at 85 watts; followed by a 13-minute cooldown at 95 watts. Average speed was 15.9 mph; maximum speed was 19.2 mph. Average power was 121 watts; maximum power was 183 watts.

BY THE NUMBERS:

  • Total Distance: 112.51 mi
  • Longest Ride: 25.12 mi
  • Total Time for Week: 8:26:39 (h:m:s)
  • Avg Speed: 15.8 mph
  • Max Speed: 25.3 mph
  • Avg Power: 119 watts
  • Max Power: 264 watts
  • Calories: 3,087 C
  • Avg Weight: 167.9