Build 2 – Week 2 Training Report

BUILD 2 – WEEK 2  (06/08 – 06/14) TRAINING REPORT

HIGHLIGHTS: This was the buildup 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. All workouts, with the exception of Friday’s outdoor ride, were conducted indoors on a power trainer.

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 18.2 mph; maximum speed was 26.9 mph. Average power was 123 watts; maximum power was 244 watts.

Wednesday’s L1 Active Recovery workout was a 16.59 mile effort completed in 1:00:20. Average speed was 16.6 mph; maximum speed was 23.5 mph. Average power was 100 watts; maximum power was 222 watts.

Thursday’s workout was L4 FTP Intervals: 4 x 12 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 20.0 mph; maximum speed was 26.2 mph. Average power was 157 watts; maximum power was 221 watts.

Friday’s L1 Active Recovery ride was a 23.48 mile effort completed in 1:33:54. Average speed was 15.3 mph; maximum speed was 21.1 mph. Average power was 145 watts; maximum power was 442 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 16.6 mph; maximum speed was 31.7 mph. Average power was 109 watts; maximum power was 324 watts.

Sunday’s virtual race was the Garden Prairie 20 KM Time Trial. Average speed was 23.45 mph; maximum speed was 30.0 mph. Average power was 215 watts; maximum power was 359 watts.

BY THE NUMBERS:

  • Total Distance: 129.65 mi
  • Longest Ride: 23.48 mi
  • Total Time for Week: 8:58:42 (h:m:s)
  • Avg Speed: 17.5 mph
  • Max Speed: 31.7 mph
  • Avg Power: 139 watts
  • Max Power: 442 watts
  • Calories: 3,743 C
  • Avg Weight: 169.5