Base 3 – Week 5 Training Report

BASE 3 – WEEK 5 (10/05 – 10/11) TRAINING REPORT

HIGHLIGHTS: The aim for this week is to complete final preparations for the last race of the season on Sunday. The workouts on Tuesday and Saturday were conducted indoors on a power trainer. The workouts on Wednesday, Thursday, and Friday were conducted outdoors on local bike trails. The race warmup and race on Sunday were conducted on local roads.

Tuesday’s L4 Sweet Spot Wavy Intervals workout consisted of three sets of three minutes at 187 watts, three minutes at 195 watts, three minutes at 187 watts, three minutes at 195 watts, followed by three minutes recovery at 85-106 watts. Upon completion of the sets, a 30-minute endurance block followed at 85-106 watts. Average speed was 19.7 mph; maximum speed was 25.5 mph. Average power was 148 watts; maximum power was 208 watts.

Wednesday’s L1 Active Recovery Ride was a 23.01 mile effort completed in 1:29:34. Average speed was 15.4 mph; maximum speed was 20.5 mph. Average power was 133 watts; maximum power was 516 watts.

Thursday’s L2/L3 Endurance Ride was a 29.38 mile effort completed in 1:56:13. Average speed was 15.2 mph; maximum speed was 22.0 mph. Average power was 134 watts; maximum power was 571 watts.

Friday’s L1 Active Recovery Spin was a 29.35 mile effort completed in 1:51:56. Average speed was 15.8 mph; maximum speed was 22.3 mph. Average power was 133 watts; maximum power was 527 watts.

Saturday’s L4/L6 Pre-Race Day Prep workout consisted of a 10 minute warmup at 106 watts, followed by three sets of one minute at 201 watts and one minute recovery at 177 watts; five minutes recovery at 85 watts; two sets of 30 seconds at 212 watts, 30 seconds at 318 watts, and one minute recovery at 117 watts; 15 minutes cool down at 85 watts. Average speed was 17.5 mph; maximum speed was 26.4 mph. Average power was 111 watts; maximum power was 326 watts.

Sunday’s race was ABD Kaneville 10 MI Time Trial.


  • Total Distance: 132.66 mi
  • Longest Ride: 29.35 mi
  • Total Time for Week: 8:59:46 (h:m:s)
  • Avg Speed: 16.6 mph
  • Max Speed: 26.4 mph
  • Avg Power: 148 watts
  • Max Power: 571 watts
  • Calories: 4,009 C
  • Avg Weight: 164.3