Base 3 – Week 10 Training Report
BASE 3 – WEEK 10 (08/08 – 08/14) TRAINING REPORT
After the disappointment of another race averaging 15-16 mph, I suddenly realized that my Zwift and Rouvy virtual workouts violated one of the fundamental principles of training: specificity. This means that I should be training on the same bike type that I would be racing outdoors. For years, I have been using virtual versions of my road or time trial race bikes. Unfortunately, neither Zwift or Rouvy offer recumbents of any kind among their bike choices. Every virtual bike in Zwift’s “garage” is rated from 1-star to 4-stars for weight and aerodynamics. One star is heaviest or least aerodynamic. Four stars is lightest or most aerodynamic. My race bike is rated at 4-stars in both categories. On a hunch, I looked at the four mountain bike models offered by Zwift. Each was rated at 1-star for weight and aerodynamics. For Tuesday’s workout, I switched from my virtual race bike to a virtual mountain bike. The result? My average speed for the workout dropped to 15-16 mph, identical to my recent average race speed, rather than 18-20 mph average on my virtual race bike. NOTE: Rouvy has announced plans to add a virtual mountain bike to their limited bike selection of a single road bike and a single time trial race bike in a future update.
Once this season ends on Sunday, September 25, I will take a recovery week completely off the bike until Monday, October 3. All of my indoor virtual training sessions for the 2023 season will use Zwift’s mountain bike model or Rouvy’s road bike model to simulate the heavier weight and poorer aerodynamics of my recumbent trike.
HIGHLIGHTS: The goal for this training period is to continue focusing on endurance and tempo intervals alternating with recovery rides. Continue a 20-minute yoga routine two or three times weekly aimed at strengthening my shoulders and lower back. The smart trainer workouts were conducted indoors with the Zwift or Rouvy applications.
Tuesday’s L2/4 Virtual Rotating Paceline Interval workout was 18.40 miles in 1:10:18. Average speed was 15.7 mph; maximum speed was 21.5 mph. Average power was 110 watts; maximum power was 165 watts.
Wednesday’s L2 Endurance Challenge Varied workout was 27.41 miles in 1:32:02. Average speed was 17.9 mph; maximum speed was 23.0 mph. Average power was 113 watts; maximum power was 236 watts.
Thursday’s L4 FTP Triple Peaks Intervals workout was 39.06 miles in 2:06:04. Average speed was 18.6 mph; maximum speed was 37.6 mph. Average power was 119 watts; maximum power was 326 watts.
Friday’s L1 Active Recovery Undulations workout was 6.92 miles in 0:30:19. Average speed was 13.7 mph; maximum speed was 19.1 mph. Average power was 88 watts; maximum power was 115 watts.
Saturday’s L4 FTP Varied Undulations workout was 17.63 miles in 1:00:00. Average speed was 17.6 mph; maximum speed was 22.3 mph. Average power was 97 watts; maximum power was 138 watts.
Sunday’s L2 Longer Endurance Varied workout was 50.77 miles in 2:36:10. Average speed was 19.5 mph; maximum speed was 26.6 mph. Average power was 118 watts; maximum power was 308 watts.
Sunday’s L1 Easy Recovery workout was 27.40 miles in 1:22:05. Average speed was 20.0 mph; maximum speed was 25.1 mph. Average power was 128 watts; maximum power was 275 watts.
BY THE NUMBERS:
- Total Distance: 160.20 mi
- Total Distance Year-to-Date: 5,400.67 mi (Week 46)
- Longest Ride: 50.77 mi
- Total Time for Week: 9:55:53 (h:m:s)
- Avg Speed: 17.9 mph
- Max Speed: 37.6 mph
- Avg Power: 110 watts
- Max Power: 326 watts
- Calories: 3,647 C
- Avg Weight: 153.1