Apr192020April 19, 2020April 19, 2020by Masters TTRacer

Base 3 – Week 2 Training Report

Posted in Training Reports

BASE 3 – WEEK 2  (04/13 – 04/19) TRAINING REPORT

HIGHLIGHTS: This was the buildup week of this training period. Coach Tingley’s annual training plan uses new weekly terminology, such as Base 1-3, Build 1-4, Peak 1-2, and Race. His workout emphasis is on achieving specific power levels, rather than the heart rate levels I’ve used for years. The aim for this period to maintain aerobic and strength gains while increasing lactate tolerance and sustainable race pace. All of the weekday workouts were conducted indoors on a power trainer. The two weekend workouts were conducted outdoors on a local bike trail.

Tuesday’s workout was L4 Sweet Spot Intervals: three 17-minute intervals at 191 watts, followed by three minutes recovery at 85 watts. Average speed was 18.0 mph; maximum speed was 20.6 mph. Average power was 160 watts; maximum power was 218 watts.

Wednesday’s workout was L1 Active Recovery Undulations: six five-minute intervals at 117 watts, followed by five minutes recovery at 85 watts; followed by 35 minutes of strength exercises. Average speed was 14.8 mph; maximum speed was 16.5 mph. Average power was 100 watts; maximum power was 128 watts.

Thursday’s workout was L4 Over-Under Intervals: three sets of five pairs of one-minute intervals at 223 watts and 201 watts, followed by five minutes recovery at 85 watts. Average speed was 14.8 mph; maximum speed was 21.0 mph. Average power was 104 watts; maximum power was 228 watts.

Friday’s workout was L1 Active Recovery: 60 minutes at 106 watts; followed by 35 minutes of strength training exercises. Average speed was 15.2 mph; maximum speed was 16.3 mph. Average power was 106 watts; maximum power was 124 watts.

Saturday’s workout was L4/5 FTP Varied Undulations Intervals: three 10-12-minute intervals starting at 212 watts rising to 254 watts, followed by six minutes recovery at 85 watts; followed by a 22-minute cooldown at 148-159 watts. Total ride time was 1:55:44. Average speed was 15.3 mph; maximum speed was 23.0 mph.

Sunday’s workout was L2 High Cadence Endurance Intervals: three seven-minute intervals at 170 watts and 110-120 RPM cadence, followed by three minute and 40 seconds recovery at 85 watts; followed by a 30-minute cooldown at 95 watts. Total ride time was 1:03:23. Average speed was 14.1 mph; maximum speed was 21.1 mph.

BY THE NUMBERS:

  • Total Distance: 107.07 mi
  • Longest Ride: 29.41 mi
  • Total Time for Week: 8:57:56 (h:m:s)
  • Avg Speed: 15.4 mph
  • Max Speed: 23.0 mph
  • Avg Power: 118 watts
  • Max Power: 228 watts
  • Calories: 3,029 C
  • Avg Weight: 167.5