Apr182021April 18, 2021April 20, 20210Commentby Masters TTRacer

Build 1 – Week 1 Training Report

Posted in Training Reports

BUILD 1 – WEEK 1 (04/12 – 04/18) 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. The workouts on Wednesday, Thursday, and Friday were conducted indoors on a direct-drive power trainer using the ZWIFT online application. The workouts on Tuesday, Saturday, and Sunday were conducted outdoors on local bike trails.

Tuesday’s L4 FTP Double Surge Intervals was four sets of seven intervals: two minutes at 222 watts, 30 seconds at 246 watts, two minutes at 211 watts, two minutes at 234 watts, one minute at 257 watts, 30 seconds at 269 watts, followed by four minutes recovery at 105 watts. The second part of the workout was 35 minutes of endurance pace of 140-187 watts. Average speed was 14.9 mph; maximum speed was 21.3 mph. Average power was 157 watts; maximum power was 457 watts..

Wednesday’s L2 Endurance Ride was 23.06 miles completed in 1:10:53. Average speed was 19.5 mph; maximum speed was 24.7 mph. Average power was 131 watts; maximum power was 188 watts..

Thursday’s “Cherry Valley” virtual race rehearsal was a rolling 12.63 mile course (actual race course distance is 12.27 miles). A L2/4 Race Warmup of 8.06 miles completed in 0:25:15 preceded the race. Rehearsal finishing time was 0:35:26. Average speed was 21.4 mph; maximum speed was 28.9 mph. Average power was 168 watts; maximum power was 382 watts. A post-race L2 Endurance cooldown of 11.21 miles was completed in 0:40:21.

Friday’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.

Saturday’s L5 VO2max Breakaway Intervals was four sets of two intervals: four minutes at 264-269 watts followed by four minutes recovery at 82 watts. The second half of the workout was 50 minutes endurance at 151-187 watts. Average speed was 14.1 mph; maximum speed was 22.2 mph. Average power was 142 watts; maximum power was 489 watts.

Sunday’s L2 Endurance Ride Varied was 44.01 miles completed in 3:03:20. Average speed was 14.4 mph; maximum speed was 22.7 mph. Average power was 141 watts; maximum power was 488 watts.

BY THE NUMBERS:

  • Total Distance: 174.81 mi
  • Longest Ride: 44.01 mi
  • Total Time for Week: 12:02:15 (h:m:s)
  • Avg Speed: 16.1 mph
  • Max Speed: 28.9 mph
  • Avg Power: 136 watts
  • Max Power: 489 watts
  • Calories: 5,468 C
  • Avg Weight: 163.3