May022021May 2, 2021May 2, 20210Commentby Masters TTRacer

Build 1 – Week 3 Training Report

Posted in Training Reports

BUILD 1 – WEEK 3 (04/26 – 05/02) TRAINING REPORT

HIGHLIGHTS: The aim for this phase of training for the 2021 race season is to continue increasing the time in the saddle with endurance and speed workouts. Tuesday’s, Wednesday’s, and Friday’s workouts were conducted indoors on a direct-drive power trainer using the ZWIFT online application. Thursday’s, Saturday’s, and Sunday’s workouts were conducted outdoors on local bike trails.

Tuesday’s L4 FTP Variable Undulations Intervals was four sets of seven intervals: two minutes at 234 watts, two minutes at 222 watts, one minute at 246 watts, one minute at 229 watts, three minutes at 222 watts, one minute at 253 watts, and four minutes recovery at 105 watts. The second part of the workout was 30 minutes of endurance pace of 140-187 watts. Average speed was 20.3 mph; maximum speed was 25.7 mph. Average power was 144 watts; maximum power was 251 watts.

Wednesday’s L2 Varied Endurance Ride was 60 minutes at 152-176 watts. Average speed was 15.6 mph; maximum speed was 21.7 mph. Average power was 154 watts; maximum power was 458 watts. A strength session afterwards featured inverted rows, dumbell presses, and barbell behind the neck press.

Thursday’s L2 Endurance Ride was 29.43 miles completed in 1:53:27. Average speed was 15.6 mph; maximum speed was 21.7 mph. Average power was 154 watts; maximum power was 458 watts.

Friday’s L1 Active Recovery Varied workout was 60 minutes at 105-140 watts. Average speed was 18.7 mph; maximum speed was 23.6 mph. Average power was 116 watts; maximum power was 465 watts. A strength session afterwards featured planks, side planks, bridges, and press ups.

Saturday’s L5 VO2 Max Breakaway Intervals + Endurance was 34.52 miles completed in 2:10:36. Average speed was 15.9 mph; maximum speed was 22.5 mph. Average power was 150 watts; maximum power was 489 watts.

Sunday’s L2 Endurance Ride Varied Route was 50.37 miles completed in 3:30:09. Average speed was 14.4 mph; maximum speed was 21.9 mph. Average power was 127 watts; maximum power was 600 watts.

BY THE NUMBERS:

  • Total Distance: 175.89 mi
  • Longest Ride: 50.37 mi
  • Total Time for Week: 12:05:07 (h:m:s)
  • Avg Speed: 16.4 mph
  • Max Speed: 25.7 mph
  • Avg Power: 136 watts
  • Max Power: 600 watts
  • Calories: 5,335 C
  • Avg Weight: 162.8