Base 3 – Week 5 Training Report

BASE 3 – WEEK 5 (03/14 – 03/20) 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 or RGT Cycling applications.

COMMENTS: Due to unexplained technical issues, a number of competitors, including me, were unable to enter Saturday’s only virtual race of the season. The promotors apologized and organized five makeup sessions on Sunday. I completed my makeup race with a slightly slower time than I achieved in Thursday’s test race due to insufficient tension between my smart trainer and the rear wheel of my race bike. On a short 4.5% grade in the middle of the course, my rear wheel lost traction and my speed dropped from 22 mph to 5 mph. I lost time and momentum over the balance of the course.

Monday’s L1 Active Recovery Varied workout was 18.63 miles in 1:00:13. Average speed was 18.6 mph; maximum speed was 23.8 mph. Average power was 113 watts; maximum power was 150 watts.

Tuesday’s L4 FTP Double Surge Intervals workout was 33.79 miles in 1:51:33. Average speed was 18.4 mph; maximum speed was 22.9 mph. Average power was 110 watts; maximum power was 175 watts.

Wednesday’s L4/L6 Compressed High Intensity Warmup was cancelled due to an internet outage in my apartment building that lasted from noon until 5:00 p.m.

Thursday’s L4/L6 Compressed High Intensity was 7.90 miles in 0:24:16. Average speed was 19.5 mph; maximum speed was 24.9 mph. Average power was 131 watts; maximum power was 330 watts. Followed by a test ride, using the RGT Cycling application, of Saturday’s Kaneville 9.28 mile time trial course. Average speed was 19.3 mph; maximum speed was 24.2 mph. Average power was 158 watts; maximum power was 200 watts. Race replay: Kaneville Virtual Race.

Friday’s L2/4/6 Pre-Raceday Prep workout was 18.74 miles in 1:00:12. Average speed was 18.7 mph; maximum speed was 23.8 mph. Average power was 115 watts; maximum power was 171 watts.

Saturday’s L2/L4 Time Trial Warmup was 12.66 miles in 0:40:16. Average speed was 18.9 mph; maximum speed was 24.0 mph. Average power was 119 watts; maximum power was 199 watts. As mentioned in the comments above, I was unable to race the regularly scheduled ABD Unofficial Illinois eCycling State Time Trial Championship following my warmup due to technical issues with the RGT Cycling application.

Sunday’s L2/L4 Time Trial Warmup was 12.81 miles in 0:40:17. Average speed was 19.1 mph; maximum speed was 24.1 mph. Average power was 122 watts; maximum power was 206 watts. Race replay: ABD Unofficial Illinois eCycling State Time Trial Championship.


  • Total Distance: 123.09 mi
  • Longest Ride: 33.79 mi
  • Total Time for Week: 7:14:47 (h:m:s)
  • Avg Speed: 18.7 mph
  • Max Speed: 24.9 mph
  • Avg Power: 128 watts
  • Max Power: 330 watts
  • Calories: 2,355 C
  • Avg Weight: 152.0