May292022May 29, 2022July 31, 2022by Masters TTRacer

Build 2 – Week 3 Training Report

Posted in Training Reports

BUILD 2 – WEEK 3 (05/23 – 05/29) 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. The trainer workouts were conducted indoors with the Zwift or Rouvy applications.

COMMENTS: I completed two skills mastery sessions in a local park with my new recumbent this week for a total of 3 miles and roughly an hour of training time. I have the “spread eagle coasting” skill in hand. The next skill is “teasing the pedals,” the prelude to pedaling. The rest of the workouts this week were on the recumbent mounted on my smart trainer with the Zwift and Rouvy apps.

Tuesday’s Unstructured Endurance workout was 8.05 miles in 0:40:05. Average speed was 12.1 mph; maximum speed was 13.2 mph. Average power was 79 watts; maximum power was 116 watts.

Wednesday’s Unstructured Endurance workout was 11.90 miles in 0:43:00. Average speed was 16.5 mph; maximum speed was 22.6 mph. Average power was 95 watts; maximum power was 141 watts.

Thursday’s Unstructured Endurance workout was 15.52 miles in 0:50:49. Average speed was 17.8 mph; maximum speed was 22.6 mph. Average power was 103 watts; maximum power was 141 watts.

Friday’s L1 Active Recovery Undulating workout was 17.47 miles in 1:05:35. Average speed was 16.0 mph; maximum speed was 23.4 mph. Average power was 84 watts; maximum power was 122 watts.

Saturday’s L1 Active Recovery Varied workout was 17.38 miles in 1:02:52. Average speed was 16.6 mph; maximum speed was 23.7 mph. Average power was 90 watts; maximum power was 117 watts.

Sunday’s L1 Active Recovery Undulating workout was 17.24 miles in 1:00:32. Average speed was 17.1 mph; maximum speed was 23.9 mph. Average power was 88 watts; maximum power was 125 watts.

Sunday’s Virtual Single Lap “Big Loop” Rehearsal, WTTC, Borrego Springs, CA, was 18.03 miles in 1:13:40. Average speed was 14.7 mph; maximum speed was 24.4 mph. Average power was 102 watts; maximum power was 203 watts.

BY THE NUMBERS:

  • Total Distance: 108.56 mi
  • Longest Ride: 18.03 mi
  • Total Time for Week: 7:28:37 (h:m:s)
  • Avg Speed: 14.5 mph
  • Max Speed: 24.4 mph
  • Avg Power: 80 watts
  • Max Power: 203 watts
  • Calories: 2,549 C
  • Avg Weight: 151.0