Preparation – Week 1 Training Report
PREPARATION – WEEK 1 (10/26 – 11/01) TRAINING REPORT
HIGHLIGHTS: The aim for this first of five weeks of preparation for the 2021 race season is a focus on endurance and speed workouts. The workouts on Tuesday, Wednesday, and Sunday were conducted indoors on a power trainer. The workout on Saturday was conducted outdoors on local bike trails. (The workouts on Thursday and Friday were cancelled due to a minor medical episode with a dislodged contact lens in my right eye.)
Tuesday’s L2/4/6 Assessment Prep Day workout was 30 minutes warmup at 106 watts; three sets of 1 minute at 201 watts followed by 1 minute at 117 watts; 5 minutes recovery at 85 watts; two sets of 30 seconds at 212 watts, followed by 30 seconds at 318 watts, followed by 1 minute at 177 watts; and 15 minutes at 85 watts. Average speed was 16.2 mph; maximum speed was 24.8 mph. Average power was 93 watts; maximum power was 250 watts.
Wednesday’s L4 20-Minute FTP Assessment was inconclusive. The FTP results was 197 watts versus 212+ watts from last season. Heart rate was 116 bpm versus 130 bpm from last season. (Will be repeating this test next month using a step test, which starts at 100 watts and increases by 20 watts every minute until exhaustion.) Average speed was 18.0 mph; maximum speed was 25.5 mph. Average power was 126 watts; maximum power was 310 watts.
Saturday’s L2 Longer Ride was a 39.52 mile effort completed in 2:39:50. Average speed was 14.9 mph; maximum speed was 22.7 mph. Average power was 141 watts; maximum power was 505 watts.
Sunday’s L1 Endurance Recovery workout was 60 minutes at 106 watts. Average speed was 16.5 mph; maximum speed was 22.3 mph. Average power was 93 watts; maximum power was 125 watts.
BY THE NUMBERS:
- Total Distance: 93.69 mi (includes 3.4 mile walk)
- Longest Ride: 39.52 mi
- Total Time for Week: 8:20:31 (h:m:s)
- Avg Speed: 15.9 mph
- Max Speed: 25.5 mph
- Avg Power: 113 watts
- Max Power: 505 watts
- Calories: 2,839 C
- Avg Weight: 165.3