Build 1 – Week 2 Training Report

BUILD 1 – WEEK 2 (08/22 – 08/28) TRAINING REPORT

Received a phone call from my friend who was hit by a car two weeks ago. The car was actually a moving van. He injured his hip and wrist. However, his doctors said that surgery was not required for either injury. So, he is rehabilitating at home with crutches and a walker. No estimate of how soon before he can get back on a bike. The police have still not found any trace of his bike. In other news, Saturday’s three and a half hour training ride was my longest single mileage indoor session of the year: 69.05 miles. This beats my next longest session of 55.92 miles on August 20th by 13.13 miles.

HIGHLIGHTS: The goal for this training period is strength maintenance through the end of the season (in four 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.

Tuesday’s L4 FTP Ramp Intervals with Endurance workout was 27.41 miles in 1:24:23. Average speed was 19.5 mph; maximum speed was 24.8 mph. Average power was 119 watts; maximum power was 215 watts.

Wednesday’s L1 Easy Spin Recovery workout was 17.89 miles in 1:00:15. Average speed was 17.8 mph; maximum speed was 23.3 mph. Average power was 100 watts; maximum power was 130 watts.

Thursday’s L3 Tempo Extended Intervals workout was 31.08 miles in 1:35:02. Average speed was 19.6 mph; maximum speed was 25.3 mph. Average power was 120 watts; maximum power was 247 watts.

Friday’s L1 Active Recovery Undulating workout was 17.33 miles in 1:00:18. Average speed was 17.2 mph; maximum speed was 22.4 mph. Average power was 93 watts; maximum power was 133 watts.

Saturday’s L2 Endurance Rolling Long workout was 69.05 miles in 3:31:42. Average speed was 19.6 mph; maximum speed was 27.5 mph. Average power was 120 watts; maximum power was 283 watts.

Sunday’s L1 Active Recovery Steady workout was 18.82 miles in 1:00:30. Average speed was 18.7 mph; maximum speed was 23.4 mph. Average power was 113 watts; maximum power was 136 watts.


  • Total Distance: 181.58 mi
  • Total Distance Year-to-Date: 5,757.78 mi (Week 48)
  • Longest Ride: 69.05 mi
  • Total Time for Week: 10:13:01 (h:m:s)
  • Avg Speed: 18.4 mph
  • Max Speed: 27.5 mph
  • Avg Power: 112 watts
  • Max Power: 283 watts
  • Calories: 3,872 C
  • Avg Weight: 152.6