Jun212020June 21, 2020June 21, 2020by Masters TTRacer

Build 2 – Week 3 Training Report

Posted in Training Reports

BUILD 2 – WEEK 3  (06/15 – 06/22) TRAINING REPORT

HIGHLIGHTS: This was the overload 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 Wednesday’s outdoor ride, were conducted indoors on a power trainer.

Wednesday’s L1 Active Recovery ride was a 40.14 mile effort completed in 2:37:44. Average speed was 15.7 mph; maximum speed was 22.5 mph. Average power was 132 watts; maximum power was 580 watts.

Thursday’s workout was L4 FTP Step Intervals: 5 x 4 minutes at 201 watts, 4 minutes at 220 watts, and three minutes recovery at 95 watts. Average speed was 18.7 mph; maximum speed was 26.0 mph. Average power was 134 watts; maximum power was 232 watts.

Friday’s L1 Active Recovery Undulations: 6 x 5 minutes at 85 watts and 5 minutes at 117 watts. Average speed was 15.6 mph; maximum speed was 34.1 mph. Average power was 99 watts; maximum power was 144 watts.

Saturday’s L1 Active Recovery Undulations: 6 x 5 minutes at 85 watts and 5 minutes at 117 watts. Average speed was 17.0 mph; maximum speed was 20.9 mph. Average power was 99 watts; maximum power was 132 watts.

Sunday’s L2 Longer Varied Endurance: three hours at 138-180 watts. Average speed was 19.6 mph; maximum speed was 24.0 mph. Average power was 138 watts; maximum power was 168 watts.

BY THE NUMBERS:

  • Total Distance: 102.91 mi
  • Longest Ride: 40.14 mi
  • Total Time for Week: 7:15:24 (h:m:s)
  • Avg Speed: 16.4 mph
  • Max Speed: 34.1 mph
  • Avg Power: 120 watts
  • Max Power: 580 watts
  • Calories: 2,798 C
  • Avg Weight: 168.7