Build 2 – Week 2 Training Report
BUILD 2 – WEEK 2 (05/16 – 05/22) 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. All trainer workouts were conducted indoors with the Zwift application. Starting with Friday’s workout, my upright race bike was replaced by my new recumbent race bike.
COMMENTS: Learning to ride the new recumbent is just like learning to ride a standard bike for the first time as a kid. Except in my case, I have 21 years and 140,000 miles of muscle memory to unlearn. The distributor of my new race recumbent has provided a series of progressive videos and a checklist of 32 skills to master over the next year. As of Friday, I have started riding early in the morning in my apartment’s underground garage, working through the preliminary skills leading to pedaling. In the afternoon, I put the recumbent on my smart trainer in order to strengthen my pedal stroke and maintain my fitness level. Finally, it is obvious that I will not be ready to race next Sunday. The next race opportunity is at the end of June, which should be enough time to master the basic skills needed to race.
Tuesday’s L3/L4/L2 FTP Step Intervals workout was 32.96 miles in 1:50:13. Average speed was 17.3 mph; maximum speed was 23.7 mph. Average power was 103 watts; maximum power was 147 watts.
Wednesday’s L1 Active Recovery Undulating workout was 17.68 miles in 1:00:12. Average speed was 17.6 mph; maximum speed was 22.2 mph. Average power was 98 watts; maximum power was 121 watts.
Thursday’s L2 Endurance/Badge Challenge workout was 22.02 miles in 1:10:10. Average speed was 18.8 mph; maximum speed was 24.0 mph. Average power was 118 watts; maximum power was 152 watts.
Friday’s Recumbent Skills workout was 3.70 miles in 0:15:13. Average speed was 14.6 mph; maximum speed was 21.9 mph. Average power was 74 watts; maximum power was 102 watts.
Saturday’s Recumbent Skills workout was 1.83 miles in 0:19:49. Average speed was 5.5 mph; maximum speed was 19.5 mph. Average power was 48 watts; maximum power was 79 watts.
Sunday’s Recumbent Skills workout was 7.89 miles in 0:57:21. Average speed was 8.2 mph; maximum speed was 20.5 mph. Average power was 75 watts; maximum power was 125 watts.
BY THE NUMBERS:
- Total Distance: 86.11 mi
- Longest Ride: 32.97 mi
- Total Time for Week: 6:17:44 (h:m:s)
- Avg Speed: 15.3 mph
- Max Speed: 24.0 mph
- Avg Power: 84 watts
- Max Power: 152 watts
- Calories: 1,997 C
- Avg Weight: 153.4