Base 3 – Week 3 Training Report

BASE 3 – WEEK 3 (09/21 – 09/27) TRAINING REPORT

HIGHLIGHTS: The aim for this week is to continue preparation for the late season races over the next two weeks. The workouts on Tuesday and Wednesday were conducted indoors on a power trainer. The workouts on Thursday, Friday, Saturday, and Sunday were conducted outdoors on local bike trails.

Tuesday’s L2 Endurance Ride was 60 minutes at 138-180 watts. Average speed was 19.8 mph; maximum speed was 24.1 mph. Average power was 147 watts; maximum power was 208 watts.

Wednesday’s two workouts were a L2/4 Race Warmup and the USA Cycling Race League – Yorkshire Road Race – Men – Category D. Average race speed was 20.3 mph; maximum race speed was 39.5 mph. Average race power was 208 watts; maximum race power was 297 watts.

Thursday’s L1 Active Recovery Ride was a 22.90 mile effort completed in 1:20:26. Average speed was 15.9 mph; maximum speed was 21.9 mph. Average power was 137 watts; maximum power was 598 watts.

Friday’s L5 VO2max Ladder Intervals workout was a 29.21 mile effort completed in 1:47:39. Average speed was 16.3 mph; maximum speed was 24.1 mph. Average power was 144 watts; maximum power was 614 watts.

Saturday’s L2 Longer Ride was a 31.28 mile effort completed in 2:03:53. Average speed was 15.2 mph; maximum speed was 22.4 mph. Average power was 124 watts; maximum power was 543 watts.

Sunday’s L2/L3 Endurance Ride was a 45.01 mile effort completed in 2:55:22. Average speed was 15.4 mph; maximum speed was 22.9 mph. Average power was 127 watts; maximum power was 452 watts.


  • Total Distance: 152.80 mi
  • Longest Ride: 45.01 mi
  • Total Time for Week: 10:50:01 (h:m:s)
  • Avg Speed: 16.1 mph
  • Max Speed: 39.5 mph
  • Avg Power: 143 watts
  • Max Power: 614 watts
  • Calories: 4,649 C
  • Avg Weight: 165.7