May102020May 10, 2020May 10, 2020by Masters TTRacer

Build 1 – Week 1 Training Report

Posted in Training Reports

BUILD 1 – WEEK 1  (05/04 – 05/10) TRAINING REPORT

HIGHLIGHTS: This was the baseline week of this training period. The aim for this period is to replicate the characteristic stresses expected in races through anaerobic intervals, hill repeats, and tempo workouts. All of the workouts were conducted indoors on a power trainer, except Sunday’s ride, which was conducted outdoors on a local bike trail.

Monday’s workout was L6 Microbursts: 8 x 20-second intervals at 276 watts, followed by 40-seconds recovery; five minutes recovery at 95 watts; 8 x 20-second intervals at 297 watts, followed by 40-seconds recovery; 30-minutes endurance at 95 watts. Average speed was 15.2 mph; maximum speed was 23.2 mph. Average power was 110 watts; maximum power was 300 watts.

Tuesday’s workout was was L1 Active Recovery: 60 minutes at 106 watts. Average speed was 17.0 mph; maximum speed was 26.6 mph. Average power was 105 watts; maximum power was 137 watts.

Wednesday’s workout was L4 SST (Sweet Spot Training) Climbing + Endurance: 4 x four two-minute intervals at 187 watts, 191 watts, 195 watts, and 189 watts, followed by five minutes recovery. Average speed was 16.6 mph; maximum speed was 20.3 mph. Average power was 135 watts; maximum power was 210 watts.

Friday’s workout was L2/4/6 Pre-Race Preparation: 10-minute warmup at 85-106 watts; three 1-minute intervals at 201 watts, followed by one minute recovery at 117 watts, 5 minutes easy recovery; two pairs of 30-second intervals at 212 watts and 30-second intervals at 318 watts, followed by one minute recovery at 117 watts. Average speed was 16.9 mph; maximum speed was 33.4 mph. Average power was 111 watts; maximum power was 322 watts.

Saturday’s virtual race was the WBR Harvard 20 KM Time Trial. Average speed was 23.0 mph; maximum speed was 29.2 mph. Average power was 198 watts; maximum power was 352 watts.

Sunday’s ride was a 25.56 mile effort at 60%-70% MHR completed in 1:56:30. Average speed was 13.2 mph; maximum speed was 18.9 mph. A separate 35-minute strength training workout consisting of 13 exercises was also completed.

BY THE NUMBERS:

  • Total Distance: 115.55 mi
  • Longest Ride: 25.56 mi
  • Total Time for Week: 8:48:11 (h:m:s)
  • Avg Speed: 16.0 mph
  • Max Speed: 33.4 mph
  • Avg Power: 123 watts
  • Max Power: 352 watts
  • Calories: 3,005 C
  • Avg Weight: 167.9