Build 2 – Week 1 Training Report
BUILD 2 – WEEK 1 (05/09 – 05/15) TRAINING REPORT
HIGHLIGHTS: The goal for this training period is to focus on endurance and tempo intervals alternating with recovery rides. 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 second one since the crash at the end of June 2021.
COMMENTS: Today’s 41 mile outdoor workout was the last one to be ridden on my standard road bike. My new recumbent racing bike arrived on Thursday and I delivered the box to my local bike shop for assembly. I have scheduled a fitting session for this coming Wednesday. On Thursday, I will begin the transition to racing the recumbent by advancing through a series of 32 skill drills. Earlier in the week, I registered for a 10 mile time trial at the end of May, my first race with the new recumbent and my first race since June 2021. I also registered for the 6-12-24 Hour World Time Trial Championship, November 4-6, in Borrego Springs, CA.
Tuesday’s L2 Endurance/Badge Challenge workout was 17.15 miles in 1:10:11. Average speed was 14.7 mph; maximum speed was 49.5 mph. Average power was 107 watts; maximum power was 145 watts.
Wednesday’s L2 Varied Endurance workout was 20.05 miles in 1:06:24. Average speed was 18.1 mph; maximum speed was 23.4 mph. Average power was 107 watts; maximum power was 144 watts.
Thursday’s L1 Active Recovery Undulating workout was 17.51 miles in 1:00:12. Average speed was 17.5 mph; maximum speed was 22.3 mph. Average power was 96 watts; maximum power was 133 watts.
Friday’s L3 Undulating Tempo Intervals workout was 30.21 miles in 1:38:12. Average speed was 18.5 mph; maximum speed was 24.7 mph. Average power was 119 watts; maximum power was 178 watts.
Saturday’s L1 Active Recovery Varied workout was 17.90 miles in 1:00:16. Average speed was 17.8 mph; maximum speed was 23.5 mph. Average power was 101 watts; maximum power was 141 watts.
Sunday’s L2 Longer Endurance Rolling Pace workout was 41.71 miles in 2:56:32. Average speed was 14.2 mph; maximum speed was 40.1 mph. Average power was 110 watts; maximum power was 143 watts.
BY THE NUMBERS:
- Total Distance: 144.53 mi
- Longest Ride: 41.71 mi
- Total Time for Week: 8:51:56 (h:m:s)
- Avg Speed: 16.3 mph
- Max Speed: 49.5 mph
- Avg Power: 107 watts
- Max Power: 403 watts
- Calories: 3,757 C
- Avg Weight: 153.3