Apr242022April 24, 2022April 24, 2022by Masters TTRacer

Build 1 – Week 2 Training Report

Posted in Training Reports

BUILD 1 – WEEK 2 (04/18 – 04/24) 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: The latest delivery update for my new recumbent racing bike is that it is “on a ship getting closer to New York City everyday.” I’ve been familiarizing myself with the five 45-minute transition workouts that culminate with a 25 mile ride. I’ve also scheduled a VO2max test for next weekend, my sixth overall and the first since 2017. I want to confirm my suspicion that my endurance has been significantly compromised – by as much as 40 percent – by the aftermath of my injuries last June. The test will measure my oxygen consumption at progressively harder levels of resistance.

Tuesday’s L4 Sweetspot Step Intervals workout was 18.65 miles in 1:00:18. Average speed was 18.6 mph; maximum speed was 23.7 mph. Average power was 114 watts; maximum power was 151 watts.

Wednesday’s L2 Endurance/Badge Challenge workout was 24.45 miles in 1:22:54. Average speed was 17.7 mph; maximum speed was 24.6 mph. Average power was 111 watts; maximum power was 155 watts.

Thursday’s L1 Active Recovery Varied workout was 18.69 miles in 1:02:39. Average speed was 17.9 mph; maximum speed was 24.2 mph. Average power was 114 watts; maximum power was 158 watts.

Friday’s L2 Endurance/Badge Challenge workout was 22.74 miles in 1:18:21. Average speed was 17.4 mph; maximum speed was 23.7 mph. Average power was 105 watts; maximum power was 150 watts.

Saturday’s L1 Active Recovery Undulating workout was 18.43 miles in 1:00:34. Average speed was 18.3 mph; maximum speed was 23.5 mph. Average power was 111 watts; maximum power was 169 watts.

Sunday’s L1 Active Recovery Varied workout of 18.54 miles in 1:02:52. Average speed was 17.7 mph; maximum speed was 24.0 mph. Average power was 111 watts; maximum power was 151 watts.

BY THE NUMBERS:

  • Total Distance: 121.50 mi
  • Longest Ride: 24.45 mi
  • Total Time for Week: 7:07:39 (h:m:s)
  • Avg Speed: 17.9 mph
  • Max Speed: 24.6 mph
  • Avg Power: 111 watts
  • Max Power: 169 watts
  • Calories: 2,606 C
  • Avg Weight: 153.2