Base 3 – Week 6 Training Report
BASE 3 – WEEK 6 (07/11 – 07/17) TRAINING REPORT
This week’s mileage was at my average distance of 152 miles. Starting next weekend, I will compete in five races in six weeks. I still haven’t heard anything from our state senior olympics cycling chief referee whether or not my recumbent trike would be welcome to compete in August. Since the recumbent categories are open competitions – no qualification required at the state level – for next year’s National Senior Games, there is no incentive for our local games to allow recumbents to compete. In other news, with four months to go before the 6-12-24 Hour World Time Trial Championships (WTTC) in Borrego Springs, CA, on November 4-6, the organizers announced that all three events have sold-out. There will be 84 competitors in the 6-hour race. I will have two competitors, one of whom is the current world record holder, in my solo recumbent age-group category.
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 smart trainer workouts were conducted indoors with the Zwift or Rouvy applications.
Monday’s L2 Endurance Rolling Ride workout was 13.42 miles in 0:45:25. Average speed was 17.9 mph; maximum speed was 24.4 mph. Average power was 103 watts; maximum power was 238 watts.
Tuesday’s L2/4/6 Assessment Prep Day workout was 18.10 miles in 1:00:39. Average speed was 17.9 mph; maximum speed was 24.2 mph. Average power was 100 watts; maximum power was 196 watts.
Wednesday’s FTP Ramp Test/L2 Post-Test Ride was 19.02 miles in 1:06:40. Average speed was 17.1 mph; maximum speed was 24.1 mph. Average power was 97 watts; maximum power was 202 watts.
Friday’s L4 Declining Sweetspot Intervals workout was 34.34 miles in 1:53:05. Average speed was 18.2 mph; maximum speed was 23.0 mph. Average power was 90 watts; maximum power was 240 watts.
Saturday’s L2 Endurance Ride Rolling workout was 12.83 miles in 0:45:35. Average speed was 16.9 mph; maximum speed was 21.6 mph. Average power was 89 watts; maximum power was 148 watts.
Sunday’s 3 Laps of the WTTC “Big Loop” workout was 54.10 miles in 2:59:30. Average speed was 18.1 mph; maximum speed was 29.3 mph. Average power was 106 watts; maximum power was 195 watts.
BY THE NUMBERS:
- Total Distance: 151.91 mi
- Longest Ride: 54.10 mi
- Total Time for Week: 9:11:20 (h:m:s)
- Avg Speed: 17.8 mph
- Max Speed: 29.3 mph
- Avg Power: 99 watts
- Max Power: 240 watts
- Calories: 3,071 C
- Avg Weight: 154.2