Base 3 – Week 3 Training Report

BASE 3 – WEEK 3 (02/28 – 03/07) 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: My total mileage this week was 180.50 miles. It was only exceeded by 186.92 miles during the week of May 14-20, 2012, and five weeks of 200+ miles from August 23 to September 26, 2010 (my first year of time trial racing). This week’s mileage was achieved solely through indoor workouts. Previous high mileage weeks were a combination of indoor workouts during the week and long endurance workouts outdoors over the weekend.

Monday’s L4 Sweetspot Extended Intervals workout was 34.17 miles in 1:45:16. Average speed was 19.5 mph; maximum speed was 34.0 mph. Average power was 135 watts; maximum power was 196 watts.

Wednesday’s L2 “C.Cadence” Robopacer Group Ride was 49.50 miles in 2:38:21. Average speed was 18.8 mph; maximum speed was 37.4 mph. Average power was 132 watts; maximum power was 191 watts.

Thursday’s L1 Active Recovery Undulating workout was 18.43 miles in 1:00:13. Average speed was 18.4 mph; maximum speed was 22.6 mph. Average power was 110 watts; maximum power was 153 watts.

Friday’s L4 FTP Hard Surge Intervals workout was 25.07 miles in 1:25:47. Average speed was 17.5 mph; maximum speed was 32.9 mph. Average power was 110 watts; maximum power was 319 watts.

Saturday’s L1 Active Recovery Rolling workout was 18.59 miles in 1:00:13. Average speed was 18.5 mph; maximum speed was 23.9 mph. Average power was 113 watts; maximum power was 155 watts.

Sunday’s L2 Endurance Varied/Badge Challenge workout was 34.72 miles in 1:53:41. Average speed was 18.3 mph; maximum speed was 34.2 mph. Average power was 127 watts; maximum power was 175 watts.


  • Total Distance: 180.50 mi
  • Longest Ride: 49.50 mi
  • Total Time for Week: 10:23:31 (h:m:s)
  • Avg Speed: 18.6 mph
  • Max Speed: 37.4 mph
  • Avg Power: 124 watts
  • Max Power: 319 watts
  • Calories: 4,268 C
  • Avg Weight: 153.1