Build 1 – Week 4 Training Report

BUILD 1 – WEEK 4 (05/02 – 05/08) 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. Workouts from Tuesday through Saturday were conducted indoors with the Zwift application. Sunday’s workout was conducted outdoors, the first one since the crash at the end of June 2021.

COMMENTS: The results of last weekend’s VO2max test were received on Monday. I lasted 8 minutes and scored a 30.5 peak VO2 (fair), which is a 21% reduction from the 38.5 peak VO2 (superior) I scored in my previous test in 2017. I don’t know if my post-crash weight loss had any bearing on the results, but I weighed 168.3 pounds at 2017’s VO2max test and weighed 151 pounds on Saturday, a 17.3 pound reduction. All of my training zones have been updated on the TrainingPeaks, Zwift, and Garmin Connect apps. I’ve also passed this info to my doctor and suggested that my airway in my throat is probably partially blocked (tracheal stenosis) and needs to be examined by a throat specialist. There are a number of common surgical treatments for this issue.

Tuesday’s L2 Varied Endurance workout was 18.10 miles in 1:03:16. Average speed was 17.2 mph; maximum speed was 23.1 mph. Average power was 104 watts; maximum power was 138 watts.

Wednesday’s L1 Active Recovery Varied workout was 17.75 miles in 1:00:14. Average speed was 17.7 mph; maximum speed was 23.4 mph. Average power was 99 watts; maximum power was 142 watts.

Thursday’s L4 Tempo Intervals & Endurance was 20.54 miles in 1:06:28. Average speed was 18.5 mph; maximum speed was 23.9 mph. Average power was 113 watts; maximum power was 156 watts.

Friday’s L1 Active Recovery Undulating workout was 17.72 miles in 1:00:12. Average speed was 17.7 mph; maximum speed was 22.4 mph. Average power was 99 watts; maximum power was 132 watts.

Saturday’s L2 Endurance/Badge Challenge workout was 9.00 miles in 0:30:21. Average speed was 17.8 mph; maximum speed was 32.0 mph. Average power was 111 watts; maximum power was 154 watts.

Sunday’s L2 Longer Endurance Rolling Pace workout was 40.99 miles in 3:09:26. Average speed was 13.0 mph; maximum speed was 20.4 mph. Average power was 106 watts; maximum power was 687(?) watts.


  • Total Distance: 124.11 mi
  • Longest Ride: 40.99 mi
  • Total Time for Week: 7:50:30 (h:m:s)
  • Avg Speed: 15.8 mph
  • Max Speed: 32.0 mph
  • Avg Power: 105 watts
  • Max Power: 687 watts
  • Calories: 3,112 C
  • Avg Weight: 152.8