Base 3 – Week 3 Training Report

BASE 3 – WEEK 3 (06/20 – 06/26) TRAINING REPORT

Completed first race, on the one-year anniversary of my accident, with mixed results. My speed was 33 percent slower than last year on this course; heart rate was 12 percent lower; cadence was 15 percent lower, but power was 12 percent greater. Plus the wind was brutal: 15 mph gusting to 25 mph on two legs of the loop course. I finished second of two age-group competitors.

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.

Tuesday’s L2 Endurance Ride Rolling workout was 12.12 miles in 0:45:42. Average speed was 17.0 mph; maximum speed was 24.5 mph. Average power was 100 watts; maximum power was 205 watts.

Wednesday’s L1 Longer Active Recovery Undulating workout was 30.47 miles in 1:45:30. Average speed was 17.3 mph; maximum speed was 22.5 mph. Average power was 91 watts; maximum power was 127 watts.

Thursday’s L2/4 Warmup/Virtual Race Rehearsal workouts were 22.16 miles in 1:07:52. Average speed was 19.9 mph; maximum speed was 25.9 mph. Average power was 131 watts; maximum power was 308 watts.

Friday’s L1 Active Recovery Rolling workout was 17.95 miles in 1:00:35. Average speed was 17.8 mph; maximum speed was 22.9 mph. Average power was 99 watts; maximum power was 121 watts.

Saturday’s L4/6 Pre-Race Day Prep workout was 12.14 miles in 0:40:36. Average speed was 17.9 mph; maximum speed was 23.8 mph. Average power was 105 watts; maximum power was 206 watts.

Sunday’s L2/4 Time Trial Warmup was 7.34 miles in 0:31:48. Average speed was 13.9 mph; maximum speed was 20.0 mph. Average power was 208 watts; maximum power was 329 watts.

Sunday’s Kaneville 16 KM Time Trial #2 was 9.78 miles in 0:38:18. Average speed was 15.3 mph; maximum speed was 22.9 mph. Average power was 244 watts; maximum power was 329 watts.


  • Total Distance: 112.83 mi
  • Longest Ride: 30.47 mi
  • Total Time for Week: 6:55:18 (h:m:s)
  • Avg Speed: 17.1 mph
  • Max Speed: 25.9 mph
  • Avg Power: 139 watts
  • Max Power: 367 watts
  • Calories: 3,206 C
  • Avg Weight: 154.2