Base 3 – Week 2 Training Report

BUILD 3 – WEEK 2 (06/13 – 06/19) TRAINING REPORT

HIGHLIGHTS: The goal for this training period is to continue focusing on endurance and tempo intervals alternating with recovery rides. Continuing a 20-minute yoga routine two or three times weekly aimed at strengthening my shoulders and lower back. The trainer workouts were conducted indoors with the Zwift or Rouvy applications.

COMMENTS: Trained with the race crankset and 11-speed cassette this week and achieved a personal record on the World Time Trial Championship “big loop,” surpassing my fastest previous time using my standard road bike several weeks ago. As expected, my average speed was 20.2 mph with a maximum speed on the downhill sections of 31.1 mph. My focus now shifts to preparation for resuming my race season next weekend with my new recumbent racing trike.

Tuesday’s L3 Tempo Escalator Intervals workout was 23.28 miles in 1:19:04. Average speed was 17.7 mph; maximum speed was 23.3 mph. Average power was 96 watts; maximum power was 147 watts.

Wednesday’s L1 Lighter Spin workout was 17.36 miles in 1:00:37. Average speed was 17.2 mph; maximum speed was 23.4 mph. Average power was 92 watts; maximum power was 105 watts.

Thursday’s L3 Tempo Extended Intervals workout was 31.52 miles in 1:45:25. Average speed was 17.9 mph; maximum speed was 24.1 mph. Average power was 101 watts; maximum power was 236 watts.

Friday’s L1 Active Recovery Rolling workout was 17.32 miles in 1:00:36. Average speed was 17.2 mph; maximum speed was 22.6 mph. Average power was 92 watts; maximum power was 122 watts.

Saturday’s Virtual 1st of 2 “Big Loop” Rehearsal, WTTC, Borrego Springs, CA, was 18.03 miles in 0:53:29. Average speed was 20.2 mph; maximum speed was 31.1 mph. Average power was 139 watts; maximum power was 259 watts.

Saturday’s Virtual 2nd of 2 “Big Loop” Rehearsal, WTTC, Borrego Springs, CA, was 18.03 miles in 0:56:22. Average speed was 19.2 mph; maximum speed was 30.2 mph. Average power was 122 watts; maximum power was 268 watts.

Sunday’s L2 Endurance Road Ride workout was 36.06 miles in 1:49:51. Average speed was 19.7 mph; maximum speed was 31.1 mph. Average power was 131 watts; maximum power was 268 watts.

BY THE NUMBERS:

  • Total Distance: 159.90 mi
  • Longest Ride: 34.34 mi
  • Total Time for Week: 9:51:00 (h:m:s)
  • Avg Speed: 18.1 mph
  • Max Speed: 31.1 mph
  • Avg Power: 108 watts
  • Max Power: 268 watts
  • Calories: 3,417 C
  • Avg Weight: 151.7