Base 3 – Week 8 Training Report

BASE 3 – WEEK 8 (07/25 – 07/31) TRAINING REPORT

I was scheduled to race a new venue on Saturday: MATTS Badfish Creek 20 km/40 km Time Trial. I arrived early, registered, and drove twice around the course. I discovered narrow roads with no shoulder, sharp rollers with sightlines blocked by houses or stands of trees. I also witnessed the same late-model pickup truck speeding on the course on both laps. There was no way that my high-visibility flag or rearward radar was going to save me from injury or death under these unsafe conditions. I did not start (DNS) this race. By comparison, the race venues in Northern Illinois offer safer conditions: wider roads with sightlines of half mile or more.

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.

Tuesday’s L3 Tempo Intervals workout was 20.70 miles in 1:05:16. Average speed was 19.0 mph; maximum speed was 25.2 mph. Average power was 115 watts; maximum power was 190 watts.

Wednesday’s L2 Endurance workout was 26.02 miles in 1:30:06. Average speed was 17.3 mph; maximum speed was 21.5 mph. Average power was 90 watts; maximum power was 168 watts.

Thursday’s L1 Active Recovery Undulating workout was 17.25 miles in 1:00:22. Average speed was 17.1 mph; maximum speed was 22.4 mph. Average power was 90 watts; maximum power was 116 watts.

Friday’s L4/L6 Pre-Race Day Prep workout was 11.84 miles in 0:40:25. Average speed was 17.2 mph; maximum speed was 24.4 mph. Average power was 99 watts; maximum power was 211 watts.

Saturday’s L2 Endurance workout (substituted for Badfish Creek Time Trial and pre-race warmup) was 27.41 miles in 1:25:17. Average speed was 19.3 mph; maximum speed was 25.1 mph. Average power was 116 watts; maximum power was 218 watts.

Sunday’s L2 Longer Endurance workout was 48.89 miles in 2:36:03. Average speed was 18.8 mph; maximum speed was 24.4 mph. Average power was 110 watts; maximum power was 209 watts.


  • Total Distance: 152.10 mi
  • Longest Ride: 48.89 mi
  • Total Time for Week: 9:20:17 (h:m:s)
  • Avg Speed: 18.2 mph
  • Max Speed: 25.2 mph
  • Avg Power: 103 watts
  • Max Power: 218 watts
  • Calories: 3,175 C
  • Avg Weight: 154.8