Base 3 – Week 2 Training Report

BASE 3 – WEEK 2 (02/21 – 02/27) TRAINING REPORT

HIGHLIGHTS: The goal for this training period is to continue increasing time in the saddle with the addition of race-pace and anaerobic intervals and a 20-minute yoga routine two or three times weekly aimed at strengthening my shoulders and lower back. All workouts were conducted indoors with the Zwift application.

COMMENTS: The 2022 MidAmerica Time Trial Series (MATTS) is going to start with a indoor race at 10 AM, Saturday, March 19, using a new online platform called RGT Cycling. This event will take place on a virtual version of the 10 mile Kaneville, IL, road course that we race multiple times each season. All competitors in an age-group will race together, but there will be no drafting benefit. Finishing the race will count towards the 10 required events to place in the overall MATTS points competition, but no points will be awarded.

Tuesday’s L4 Double Surge Sweetspot Intervals workout was 32.83 miles in 1:41:53. Average speed was 19.3 mph; maximum speed was 27.3 mph. Average power was 131 watts; maximum power was 311 watts.

Wednesday’s L1 Very Light Spin workout was 19.05 miles in 1:00:13. Average speed was 19.0 mph; maximum speed was 23.8 mph. Average power was 119 watts; maximum power was 159 watts.

Thursday’s L2 “C.Cadence” Robopacer Group Ride was 34.04 miles in 1:51:22. Average speed was 18.3 mph; maximum speed was 29.3 mph. Average power was 131 watts; maximum power was 173 watts.

Friday’s L1 Active Recovery Varied workout was 18.89 miles in 1:00:50. Average speed was 18.6 mph; maximum speed was 24.0 mph. Average power was 120 watts; maximum power was 157 watts.

Saturday’s L2 Endurance Varied Badge Challenge was 21.50 miles in 1:15:25. Average speed was 17.1 mph; maximum speed was 47.0 mph. Average power was 126 watts; maximum power was 179 watts.

Sunday’s L1 Active Recovery Undulating workout was 19.20 miles in 1:00:12. Average speed was 19.1 mph; maximum speed was 26.0 mph. Average power was 112 watts; maximum power was 168 watts.


  • Total Distance: 145.56 mi
  • Longest Ride: 34.04 mi
  • Total Time for Week: 8:29:57 (h:m:s)
  • Avg Speed: 18.6 mph
  • Max Speed: 47.0 mph
  • Avg Power: 123 watts
  • Max Power: 311 watts
  • Calories: 3,487 C
  • Avg Weight: 151.4