Jun072020June 7, 2020June 7, 2020by Masters TTRacer

Build 2 – Week 1 Training Report

Posted in Training Reports

BUILD 2 – WEEK 1  (06/01 – 06/07) TRAINING REPORT

HIGHLIGHTS: This was the baseline week of this training period. The aim for this period is similar to last period: replicate the characteristic stresses expected in races through anaerobic intervals, hill repeats, and tempo workouts. Workouts on Tuesday, Thursday, Saturday, and Sunday were conducted indoors on a power trainer. Workouts on Wednesday and Friday were conducted outdoors on a local bike trail.

Tuesday’s workout was L5 VO2max Intervals: 5 x three minute interval at 244 watts followed by three minute recovery at 85 watts; ending with 15 minutes endurance at 159 watts and five minutes recovery at 95 watts. Average speed was 17.0 mph; maximum speed was 21.9 mph. Average power was 145 watts; maximum power was 253 watts.

Wednesday’s L1 Active Recovery ride was a 14.78 mile effort completed in 0:55:22. Average speed was 16.1 mph; maximum speed was 23.4 mph. Average power was 134 watts; maximum power was 482 watts.

Thursday’s workout was L4 FTP Step Intervals: 3 x four minutes at 201 watts, 4 minutes at 220 watts, three minutes recovery at 95 watts; 35 minutes endurance at 127-170 watts. Average speed was 17.9 mph; maximum speed was 21.7 mph. Average power was 162 watts; maximum power was 247 watts.

Friday’s L2 Aero TT Endurance ride was a 30.31 mile effort completed in 1:56:01. Average speed was 15.8 mph; maximum speed was 22.0 mph. Average power was 137 watts; maximum power was 513 watts.

Saturday’s workout was L2/4/6 Pre-Race Preparation: 30 minute warmup at 85-106 watts; three 1-minute intervals at 201 watts, followed by one minute recovery at 117 watts, 5 minutes easy recovery; two pairs of 30-second intervals at 212 watts and 30-second intervals at 318 watts, followed by one minute recovery at 117 watts; 15 minute cooldown at 85 watts. Average speed was 15.8 mph; maximum speed was 22.0 mph. Average power was 137 watts; maximum power was 513 watts.

Sunday’s virtual race was the WBR Bong and a Half 20 KM Time Trial. Average speed was 22.93 mph; maximum speed was 31.5 mph. Average power was 208 watts; maximum power was 436 watts.

BY THE NUMBERS:

  • Total Distance: 117.30 mi
  • Longest Ride: 30.31 mi
  • Total Time for Week: 8:37:10 (h:m:s)
  • Avg Speed: 17.1 mph
  • Max Speed: 31.5 mph
  • Avg Power: 144 watts
  • Max Power: 513 watts
  • Calories: 3,825 C
  • Avg Weight: 168.3