Mar072021March 7, 2021April 7, 2021by Masters TTRacer

Base 3 – Week 3 Training Report

Posted in Training Reports

BASE 3 – WEEK 3 (03/01 – 03/07) TRAINING REPORT

HIGHLIGHTS: The aim for this phase of training for the 2021 race season is to continue increasing the time in the saddle with endurance and speed workouts. All workouts were conducted indoors on a direct-drive power trainer using the ZWIFT online application.

Tuesday’s Zwift “Time Trial Tuesday” virtual race was a flat 10.9 mile course. A L2/4 Race Warmup of 8.36 miles completed in 0:25:16 preceded the race. Finishing time was 0:28:19 (a new personal record) for 72nd place out of 170 competitors. Average speed was 23.19 mph; maximum speed was 26.1 mph. Average power was 200 watts; maximum power was 257 watts. A post-race L2 Endurance cooldown of 9.39 miles was completed in 0:30:21.

Wednesday’s L1 Active Recovery Rolling workout was 60 minutes at 105-140 watts. Average speed was 18.5 mph; maximum speed was 23.5 mph. Average power was 116 watts; maximum power was 152 watts.

Thursday’s L5 VO2max 15/15 Pyramid Intervals was four sets of 15 seconds at 206 watts and 15 seconds at 293 watts repeated six times, followed by three minutes recovery at 105 watts. The second part of the workout was 35 minutes at endurance pace of 152-187 watts. Average speed was 20.1 mph; maximum speed was 26.5 mph. Average power was 148 watts; maximum power was 327 watts.

Friday’s L1 Active Recovery workout was 60 minutes at 105-146 watts. Average speed was 20.0 mph; maximum speed was 23.6 mph. Average power was 116 watts; maximum power was 176 watts..

Saturday’s L2 Endurance Aero Turtling workout was 60 minutes at 147-173 watts. Average speed was 18.5 mph; maximum speed was 23.6 mph. Average power was 116 watts; maximum power was 176 watts.

Sunday’s workout was the Zwift Greatest London Flat Route Badge of 14.7 miles (course completed twice) and 867 feet of climbing completed in 1:45:26. Average speed was 18.1 mph; maximum speed was 35.2 mph. Average power was 128 watts; maximum power was 269 watts.

BY THE NUMBERS:

  • Total Distance: 138.18 mi
  • Longest Ride: 31.74 mi
  • Total Time for Week: 8:32:11 (h:m:s)
  • Avg Speed: 19.2 mph
  • Max Speed: 35.2 mph
  • Avg Power: 139 watts
  • Max Power: 327 watts
  • Calories: 3,616 C
  • Avg Weight: 161.9