Base 3 – Week 2 Training Report
BASE 3 – WEEK 2 (07/27 – 08/02) TRAINING REPORT
HIGHLIGHTS: The aim for this period is to build to a peak for the final pair of major championship races in three weeks. All weekday workouts were conducted indoors on a power trainer. Saturday’s race and Sunday long ride were conducted outdoors on local roads or local bike trails.
Tuesday’s workout was L1 Active Recovery: 60 minutes at 106 watts. Average speed was 17.4 mph; maximum speed was 22.9 mph. Average power was 105 watts; maximum power was 135 watts.
Thursday’s workout was L1 Active Recovery Undulations: 6 sets of 5 minutes at 85 watts followed by 5 minutes at 117 watts. Average speed was 16.8 mph; maximum speed was 25.1 mph. Average power was 99 watts; maximum power was 139 watts.
Friday’s workout was L4/L6 Pre-Race Day Prep: 10 minute warmup at 106 watts; three 1-minute intervals at 201 watts, followed by one minute recovery at 117 watts, 5 minutes easy recovery; two pairs of 30-second intervals at 212 watts and 30-second intervals at 318 watts, followed by one minute recovery at 117 watts; 15 minute cooldown at 85 watts. Average speed was 17.5 mph; maximum speed was 26.5 mph. Average power was 111 watts; maximum power was 386 watts.
Saturday’s race was the WCW Bryce Master 19 KM Time Trial. Average speed was 22.3 mph; maximum speed was 28.5 mph. Average power was 218 watts; maximum power was 418 watts.
Sunday’s L2 Varied Endurance ride was a 57.25 mile effort completed in 3:58:21. Average speed was 14.4 mph; maximum speed was 22.7 mph. Average power was 119 watts; maximum power was 509 watts.
BY THE NUMBERS:
- Total Distance: 128.99 mi
- Longest Ride: 57.25 mi
- Total Time for Week: 8:48:39 (h:m:s)
- Avg Speed: 16.2 mph
- Max Speed: 28.5 mph
- Avg Power: 135 watts
- Max Power: 509 watts
- Calories: 3,547 C
- Avg Weight: 168.5