Base 3 – Week 8 Training Report

BASE 3 – WEEK 8 (04/05 – 04/11) TRAINING REPORT

HIGHLIGHTS: The aim for this phase of training for the 2021 race season is to continue increasing the time in the saddle with endurance and speed workouts. This week’s workouts, except Friday, were conducted indoors on a direct-drive power trainer using the ZWIFT online application. Friday’s workout was conducted outdoors on local bike trails.

Tuesday’s “Maple Park” virtual race rehearsal was a rolling 9.2 mile course. A L2/4 Race Warmup of 8.07 miles completed in 0:25:15 preceded the race. Rehearsal finishing time was 0:26:09. Average speed was 21.3 mph; maximum speed was 24.4 mph. Average power was 197 watts; maximum power was 286 watts. A post-race L2 Endurance cooldown of 15.9 miles was completed in 0:50:18.

Wednesday’s L1 Active Recovery Varied workout was 60 minutes at 105-140 watts. Average speed was 18.6 mph; maximum speed was 23.7 mph. Average power was 115 watts; maximum power was 149 watts.

Thursday’s L4/L6 15 x :30 Microbursts & Speedspot Intervals was 15 sets of two intervals: 30 seconds at 351 watts followed by 30 seconds at 117 watts. The second part of the workout was 20 minutes of endurance pace at 206-218 watts and 35 minutes at 140-187 watts. Average speed was 19.3 mph; maximum speed was 26.3 mph. Average power was 129 watts; maximum power was 360 watts.

Friday’s L2 Endurance Ride was 29.26 miles completed in 2:06:51. Average speed was 13.9 mph; maximum speed was 20.7 mph. Average power was 140 watts; maximum power was 460 watts.

Saturday’s L2 Endurance Route Badge workout was two circuits of the Zwift 2015 UCI Worlds Course in Richmond, Virginia, totaling 21.05 miles. Average speed was 17.4 mph; maximum speed was 42.0 mph. Average power was 142 watts; maximum power was 386 watts.

Sunday’s Zwift “Runaway Rock-iTT Race Series (C)” virtual race was an 18.1 mile course. A L2/4 Race Warmup of 8.07 miles completed in 0:25:17 preceded the race. Finishing time was 0:53:14 for 9th place out of 14 competitors. Average speed was 20.4 mph; maximum speed was 42.2 mph. Average power was 167 watts; maximum power was 273 watts. A post-race L2 Endurance cooldown of 8.77 miles was completed in 0:30:17.


  • Total Distance: 157.13 mi
  • Longest Ride: 29.26 mi
  • Total Time for Week: 10:12:34 (h:m:s)
  • Avg Speed: 17.7 mph
  • Max Speed: 42.2 mph
  • Avg Power: 131 watts
  • Max Power: 460 watts
  • Calories: 3,952 C
  • Avg Weight: 161.7