Base 3 – Week 5 Training Report
BASE 3 – WEEK 5 (03/15 – 03/21) TRAINING REPORT
HIGHLIGHTS: The aim for this phase of training for the 2021 race season is to continue increasing the time in the saddle with endurance and speed workouts. Weekday workouts were conducted indoors on a direct-drive power trainer using the ZWIFT online application. Weekend workouts were conducted outdoors on local bike trails.
Tuesday’s Zwift “Time Trial Tuesday” virtual race was a flat 10.9 mile course. A L2/4 Race Warmup of 8.07 miles completed in 0:25:18 preceded the race. Finishing time was 0:29:31 for 69th place out of 144 competitors. Average speed was 22.2 mph; maximum speed was 26.1 mph. Average power was 183 watts; maximum power was 224 watts. A post-race L2 Endurance cooldown of 9.09 miles was completed in 0:30:13.
Wednesday’s L1 Active Recovery Rolling workout was 60 minutes at 105-140 watts. Average speed was 18.4 mph; maximum speed was 23.6 mph. Average power was 115 watts; maximum power was 150 watts.
Friday’s L1 Active Recovery Rolling workout was 60 minutes at 105-140 watts. Average speed was 17.2 mph; maximum speed was 34.2 mph. Average power was 126 watts; maximum power was 283 watts.
Saturday’s L2 Endurance Steady Ride was 29.94 miles completed in 2:01:41. Average speed was 14.8 mph; maximum speed was 21.5 mph. Average power was 144 watts; maximum power was 434 watts.
Sunday’s L2 Endurance Steady Ride was 50.01 miles completed in 3:30:07. Average speed was 14.3 mph; maximum speed was 23.3 mph. Average power was 134 watts; maximum power was 542 watts.
BY THE NUMBERS:
- Total Distance: 143.83 mi
- Longest Ride: 50.01 mi
- Total Time for Week: 9:48:09 (h:m:s)
- Avg Speed: 16.0 mph
- Max Speed: 34.2 mph
- Avg Power: 135 watts
- Max Power: 542 watts
- Calories: 4,282 C
- Avg Weight: 162.5