Base 3 – Week 9 Training Report
BASE 3 – WEEK 9 (08/01 – 08/07) TRAINING REPORT
I raced my fourth and last race of the season on Saturday: MATTS Bryce Master 19 KM Time Trial. The result was pretty much the same as the previous three races with my trike. My average speed was 15-16 mph, comparable to the slowest overall competitors on standard bikes. It is becoming apparent that my online training sessions do not reflect the reality of competing with the heavier and less aerodynamic three-wheel recumbent. In addition, my neck and back took a beating whenever the trike frequently hit a crease, bump, or crack in the road surface.
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 L1 Active Recovery Varied workout was 29.97 miles in 1:40:48. Average speed was 17.8 mph; maximum speed was 23.4 mph. Average power was 99 watts; maximum power was 127 watts.
Wednesday’s L4 Sweetspot Undulating Intervals workout was 17.80 miles in 1:00:20. Average speed was 17.7 mph; maximum speed was 22.6 mph. Average power was 98 watts; maximum power was 163 watts.
Thursday’s L2 Endurance Paced Varied workout was 27.41 miles in 1:28:52. Average speed was 18.5 mph; maximum speed was 23.7 mph. Average power was 104 watts; maximum power was 280 watts.
Friday’s L4/L6 Pre-Race Day Prep workout was 12.21 miles in 0:40:17. Average speed was 18.2 mph; maximum speed was 24.4 mph. Average power was 103 watts; maximum power was 173 watts.
Saturday’s L4/L6 Time Trial Warmup was 5.82 miles in 0:28:35. Average speed was 12.2 mph; maximum speed was 17.8 mph. Average power was 208 watts (estimated); maximum power was 329 watts (estimated).
Saturday’s Bryce Master 19 KM Time Trial was 11.2 miles in 0:45:28. Average speed was 15.7 mph; maximum speed was 22.3 mph. Average power was 245 watts (estimated); maximum power was 351 watts (estimated).
Sunday’s L1 Easy Recovery workout was 27.40 miles in 1:22:05. Average speed was 20.0 mph; maximum speed was 25.1 mph. Average power was 128 watts; maximum power was 275 watts.
BY THE NUMBERS:
- Total Distance: 131.78 mi
- Total Distance Year-to-Date: 5,240.47 mi
- Longest Ride: 29.97 mi
- Total Time for Week: 8:23:42 (h:m:s)
- Avg Speed: 17.8 mph
- Max Speed: 25.1 mph
- Avg Power: 140 watts
- Max Power: 351 watts
- Calories: 3,016 C
- Avg Weight: 153.7