Build 1 – Week 1 Training Report

BUILD 1 – WEEK 1 (04/11 – 04/17) TRAINING REPORT

HIGHLIGHTS: The goal for this training period is to increase muscular and anaerobic endurance for weekly racing. Continue 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: This is my 28th week on the bike. Total yearly mileage to date is 3,089.80 miles (110.35 weekly miles average). By comparison, last season my total mileage in the 28th week was 3,569.96 miles (127.49 weekly miles average). I’m on pace for a 6,000+ mile year, especially with the addition of 4-6 hour endurance training sessions in preparation for the 6-hour World Time Trial Championship in November.

Tuesday’s L4 Steady Tempo/Sweetspot Intervals workout was 21.35 miles in 1:15:06. Average speed was 17.1 mph; maximum speed was 23.9 mph. Average power was 111 watts; maximum power was 177 watts.

Wednesday’s L2 Endurance/Badge Challenge workout was 33.24 miles in 1:45:34. Average speed was 15.4 mph; maximum speed was 28.6 mph. Average power was 110 watts; maximum power was 169 watts.

Thursday’s L1 Active Recovery Undulating workout was 18.63 miles in 1:00:13. Average speed was 18.6 mph; maximum speed was 23.2 mph. Average power was 112 watts; maximum power was 153 watts.

Friday’s L4 Sweetspot/Escalator Intervals workout was 30.94 miles in 1:45:17. Average speed was 16.4 mph; maximum speed was 33.0 mph. Average power was 105 watts; maximum power was 144 watts.

Saturday’s L1 Active Recovery Varied workout was 18.50 miles in 1:00:13. Average speed was 18.4 mph; maximum speed was 24.0 mph. Average power was 111 watts; maximum power was 163 watts.

Sunday’s L2 Endurance/Badge Challenge workout of 18.30 miles in 1:02:46. Average speed was 17.5 mph; maximum speed was 24.0 mph. Average power was 109 watts; maximum power was 153 watts.

BY THE NUMBERS:

  • Total Distance: 140.97 mi
  • Longest Ride: 33.25 mi
  • Total Time for Week: 8:21:09 (h:m:s)
  • Avg Speed: 16.9 mph
  • Max Speed: 33.0 mph
  • Avg Power: 110 watts
  • Max Power: 177 watts
  • Calories: 3,218 C
  • Avg Weight: 149.9