Build 2 – Week 4 Training Report

BUILD 2 – WEEK 4 (05/30 – 06/05) 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: My spine surgeon forbad me from riding/racing the Vendetta V20c racing recumbent. He said that a fall/crash could shattered my fused vertebrae resulting in paralysis. He approved the recumbent trike I purchased and returned six months ago. It is much more stable, provides better forward vision, and is only inches above the ground. The V20c is being returned to its factory configuration and offered for purchase in the Cruzbike Forum. My local bike shop has three of the recumbent racing trikes in stock and I will buy one this coming week.

Tuesday’s L1 Active Recovery Varied workout was 17.59 miles in 1:00:30. Average speed was 17.4 mph; maximum speed was 25.0 mph. Average power was 93 watts; maximum power was 125 watts.

Wednesday’s L3 Tempo Intervals workout was 20.81 miles in 1:15:07. Average speed was 16.6 mph; maximum speed was 24.0 mph. Average power was 86 watts; maximum power was 187 watts.

Friday’s L2 Endurance Rolling Pace workout was 27.11 miles in 1:30:28. Average speed was 18.0 mph; maximum speed was 23.5 mph. Average power was 100 watts; maximum power was 144 watts.

Saturday’s L1 Active Recovery Undulating workout was 32.65 miles in 1:55:31. Average speed was 17.0 mph; maximum speed was 24.7 mph. Average power was 83 watts; maximum power was 145 watts.

Sunday’s Virtual 1st of 2 “Big Loop” Rehearsal, WTTC, Borrego Springs, CA, was 18.03 miles in 0:57:23. Average speed was 18.8 mph; maximum speed was 29.5 mph. Average power was 117 watts; maximum power was 230 watts.

Sunday’s Virtual 2nd of 2 “Big Loop” Rehearsal, WTTC, Borrego Springs, CA, was 18.03 miles in 0:54:58. Average speed was 19.7 mph; maximum speed was 30.1 mph. Average power was 129 watts; maximum power was 272 watts.

BY THE NUMBERS:

  • Total Distance: 134.23 mi
  • Longest Ride: 32.65 mi
  • Total Time for Week: 8:04:30 (h:m:s)
  • Avg Speed: 16.6 mph
  • Max Speed: 30.1 mph
  • Avg Power: 101 watts
  • Max Power: 272 watts
  • Calories: 2,852 C
  • Avg Weight: 155.4