Base 3 – Week 8 Training Report
BASE 3 – WEEK 8 (04/04 – 04/10) 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 application.
COMMENTS: I entered the second race of the season, the 8 mile John Fraser Memorial Time Trial, on Sunday, April 10. I drove two hours to the race site west of Chicago. I had a chance to briefly visit with several of my age-group competitors who I hadn’t seen since the accident. As I started my on-road warmup, it immediately became apparent that my forward vision, despite raising my aerobars, was not good enough to safely race. I could only see the road about two car lengths ahead of me. I needed to see at least 100 yards ahead, which, at 20 mph, can be covered in 10 seconds. I will have to wait until my new recumbent bike is delivered in May before I race again. I returned home and put my race bike on my smart trainer for a 20-mile active recovery workout.
Tuesday’s L1 Active Recovery Undulating workout was 18.09 miles in 1:00:13. Average speed was 18.0 mph; maximum speed was 22.2 mph. Average power was 106 watts; maximum power was 144 watts.
Wednesday’s L2 High Cadence Intervals workout was 17.94 miles in 1:00:13. Average speed was 17.9 mph; maximum speed was 23.2 mph. Average power was 102 watts; maximum power was 146 watts.
Thursday’s L1 Active Recovery Varied workout was 18.84 miles in 1:00:11. Average speed was 18.8 mph; maximum speed was 24.0 mph. Average power was 116 watts; maximum power was 152 watts.
Friday’s L2 Endurance/Badge Challenge workout was 13.20 miles in 1:30:13. Average speed was 8.7 mph; maximum speed was 39.8 mph. Average power was 104 watts; maximum power was 148 watts.
Saturday’s L4/L6 Pre Raceday Prep workout was 12.27 miles in 0:42:46. Average speed was 17.2 mph; maximum speed was 24.0 mph. Average power was 110 watts; maximum power was 253 watts.
Sunday’s race warmup and 8-mile time trial were not completed (see Comments). Substituted a L1 Active Recovery Steady workout of 20.04 miles in 1:06:31. Average speed was 18.5 mph; maximum speed was 24.8 mph. Average power was 113 watts; maximum power was 153 watts.
BY THE NUMBERS:
- Total Distance: 100.37 mi
- Longest Ride: 20.05 mi
- Total Time for Week: 7:00:12 (h:m:s)
- Avg Speed: 15.8 mph
- Max Speed: 39.8 mph
- Avg Power: 108 watts
- Max Power: 253 watts
- Calories: 2,461 C
- Avg Weight: 151.3