Build 1 – Week 1 Training Report
BUILD 1 – WEEK 1 (08/15 – 08/21) TRAINING REPORT
Received an email that one of my friends, one of my age-group competitors, was hit by a car on Wednesday during a training ride. The impact propelled him into the middle of the road breaking his hip. The car swerved to avoid running him over, but ran over his bike. The driver fled the scene dragging his bike under the car. My friend is resting comfortably in the hospital. In other news, Saturday’s three-hour training ride was my longest single mileage indoor session of the year: 55.92 miles. This beats my next best session back on July 2nd of 54.04 miles by almost two miles.
HIGHLIGHTS: The goal for this training period is strength maintenance through the end of the season (in five weeks). Continuing a 20-minute yoga routine three times weekly aimed at strengthening my shoulders and lower back. The smart trainer workouts were conducted indoors with the Zwift or Rouvy applications.
Monday’s L1 Active Recovery Undulations workout was 17.24 miles in 1:00:39. Average speed was 17.1 mph; maximum speed was 21.0 mph. Average power was 91 watts; maximum power was 125 watts.
Tuesday’s L3 Tempo + Ramp Intervals with Endurance workout was 32.74 miles in 1:40:01. Average speed was 19.6 mph; maximum speed was 24.8 mph. Average power was 120 watts; maximum power was 284 watts.
Wednesday’s L1 Active Recovery Undulating workout was 17.44 miles in 1:00:48. Average speed was 17.2 mph; maximum speed was 22.6 mph. Average power was 98 watts; maximum power was 128 watts.
Thursday’s L2 Endurance Steady Ride workout was 34.34 miles in 1:45:09. Average speed was 19.6 mph; maximum speed was 24.4 mph. Average power was 119 watts; maximum power was 247 watts.
Saturday’s L2 Long Endurance Ride Varied workout was 55.92 miles in 2:48:02. Average speed was 20.0 mph; maximum speed was 27.5 mph. Average power was 127 watts; maximum power was 221 watts.
Sunday’s L1 Active Recovery Varied workout was 17.85 miles in 1:00:28. Average speed was 17.7 mph; maximum speed was 23.4 mph. Average power was 99 watts; maximum power was 127 watts.
BY THE NUMBERS:
- Total Distance: 175.53 mi
- Total Distance Year-to-Date: 5,576.20 mi (Week 47)
- Longest Ride: 55.92 mi
- Total Time for Week: 10:15:07 (h:m:s)
- Avg Speed: 19.0 mph
- Max Speed: 27.5 mph
- Avg Power: 108 watts
- Max Power: 284 watts
- Calories: 3,789 C
- Avg Weight: 151.1