May092021May 9, 2021May 9, 20210Commentby Masters TTRacer

Build 1 – Week 4 Training Report

Posted in Training Reports

BUILD 1 – WEEK 4 (05/03 – 05/09) 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. The workouts on Tuesday, Wednesday, and Friday were conducted indoors on a direct-drive power trainer using the ZWIFT and ROUVY online applications. The workouts on Thursday, Saturday, and Sunday were conducted outdoors on local bike trails.

Tuesday’s “Kaneville” virtual race rehearsal was a rolling 16 KM course (actual race course distance is 9.78 miles). A L2/4 Race Warmup of 8.06 miles completed in 0:25:14 preceded the rehearsal. Rehearsal finishing time was 0:25:56. Average speed was 22.6 mph; maximum speed was 26.9 mph. Average power was 193 watts; maximum power was 337 watts. A post-race L2 Endurance cooldown of 10.2 miles was completed in 0:30:17.

Wednesday’s L1 Active Recovery Aerobars 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 149 watts.

Thursday’s L4 FTP Multiple Ramp Intervals was 29.40 miles completed in 1:50:53. Average speed was 15.9 mph; maximum speed was 22.7 mph. Average power was 148 watts; maximum power was 458 watts.

Friday’s L1 Active Recovery Steady 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 150 watts.

Saturday’s L5 VO2 Max Breakaway Intervals + Endurance was 31.52 miles completed in 2:04:59. Average speed was 15.2 mph; maximum speed was 22.4 mph. Average power was 147 watts; maximum power was 461 watts.

Sunday’s L2 Endurance Ride was 41.12 miles completed in 2:47:05. Average speed was 14.8 mph; maximum speed was 24.3 mph. Average power was 139 watts; maximum power was 456 watts.

BY THE NUMBERS:

  • Total Distance: 167.54 mi
  • Longest Ride: 41.12 mi
  • Total Time for Week: 11:15:01 (h:m:s)
  • Avg Speed: 16.6 mph
  • Max Speed: 26.9 mph
  • Avg Power: 142 watts
  • Max Power: 461 watts
  • Calories: 5,107 C
  • Avg Weight: 163.1