Base 3 – Week 4 Training Report

BASE 3 – WEEK 4 (06/27 – 07/03) TRAINING REPORT

Returned to normal training week with a mix of aerobic, anaerobic, and active recovery workouts. Increased my World Time Trial Championship (WTTC) rehearsals to three laps of the “big loop.” Next week, expanding yoga routine to strengthen hips, glutes, and hamstring muscles required for trike racing.

HIGHLIGHTS: The goal for this training period is to continue focusing on endurance and tempo intervals alternating with recovery rides. Continue 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 15.26 miles in 0:45:57. Average speed was 19.9 mph; maximum speed was 24.9 mph. Average power was 124 watts; maximum power was 266 watts.

Wednesday’s L2/4 Time Trial Warmup workout was 12.64 miles in 0:40:37. Average speed was 18.7 mph; maximum speed was 23.4 mph. Average power was 108 watts; maximum power was 187 watts.

Wednesday’s FFR Hump Day Time Trial was aborted at first steep (9% grade) hill when unable to turn pedals. Completed only 3.75 miles in 0:12:34. Average speed was 17.9 mph; maximum speed was 28.3 mph. Average power was 126 watts; maximum power was 200 watts.

Thursday’s L2 Endurance Ride Rolling workout was 14.13 miles in 0:45:37. Average speed was 18.6 mph; maximum speed was 22.7 mph. Average power was 112 watts; maximum power was 155 watts.

Friday’s L1 Active Recovery Rolling workout was 18.04 miles in 1:00:55. Average speed was 17.8 mph; maximum speed was 23.9 mph. Average power was 101 watts; maximum power was 138 watts.

Saturday’s WTTC Rehearsal workout was 54.09 miles in 2:53:27. Average speed was 18.7 mph; maximum speed was 29.1 mph. Average power was 118 watts; maximum power was 223 watts.

Sunday’s L4 FTP Escalator Intervals workout was 17.49 miles in 1:00:49. Average speed was 17.3 mph; maximum speed was 35.9 mph. Average power was 111 watts; maximum power was 347 watts.


  • Total Distance: 135.41 mi
  • Longest Ride: 54.09 mi
  • Total Time for Week: 7:59:59 (h:m:s)
  • Avg Speed: 18.5 mph
  • Max Speed: 35.9 mph
  • Avg Power: 115 watts
  • Max Power: 347 watts
  • Calories: 3,007 C
  • Avg Weight: 154.7