Base 3 – Week 4 Training Report

BASE 3 – WEEK 4 (08/10 – 08/16) TRAINING REPORT

HIGHLIGHTS: The aim for this period is to build to a peak for the final pair of major championship races in less than a week. Workouts on Monday, Tuesday, Friday, and Sunday were conducted indoors on a power trainer. The rides on Thursday and Saturday were conducted outdoors on local bike trails.

Monday’s workout was L4 Pre-Race Day Prep: 3 sets of 1 minute at 201 watts, followed by 1 minute recovery at 117 watts; 2 sets of 30 seconds at 212 watts, followed by 30 seconds at 318 watts. Average speed was 17.5 mph; maximum speed was 26.4 mph. Average power was 111 watts; maximum power was 326 watts.

Tuesday’s workout was a virtual race rehearsal of the two upcoming Wisconsin Senior Olympics 10 KM and 5 KM Time Trial Championships. After a 40-minute warmup on the trainer, I completed a race-paced effort on the 10 KM course using the ROUVY application. Finishing time was 0:16:12, roughly comparable to last year’s result. Average speed was 23.9 mph; maximum speed was 28.1 mph. Average power was 224 watts; maximum power was 400 watts. After a 30 minute break, I completed a race-paced effort on the 5 KM course. Finishing time was 0:07:52, faster than last year’s result. Average speed was 24.3 mph; maximum speed was 28.7 mph. Average power was 237 watts; maximum power was 477 watts.

Thursday’s L2 Longer Ride was a 29.38 mile effort completed in 1:51:55. Average speed was 15.8 mph; maximum speed was 21.8 mph. Average power was 132 watts; maximum power was 475 watts.

Friday’s workout was L1 Active Recovery Undulations: 6 sets of 5 minutes at 85 watts followed by 5 minutes at 117 watts. Average speed was 17.0 mph; maximum speed was 21.0 mph. Average power was 99 watts; maximum power was 132 watts.

Saturday’s L4 FTP Intervals ride was a 16.69 mile effort completed in 1:03:52. Average speed was 15.7 mph; maximum speed was 23.0 mph. Average power was 145 watts; maximum power was 403 watts.

Sunday’s workout was L0 Passive Recovery: easy spinning for less than an hour. Average speed was 18.3 mph; maximum speed was 28.8 mph. Average power was 147 watts; maximum power was 228 watts.


  • Total Distance: 106.68 mi
  • Longest Ride: 29.38 mi
  • Total Time for Week: 7:04:22 (h:m:s)
  • Avg Speed: 17.1 mph
  • Max Speed: 28.8 mph
  • Avg Power: 150 watts
  • Max Power: 477 watts
  • Calories: 2,933 C
  • Avg Weight: 168.5