Transition – Week 2 Training Report
TRANSITION – WEEK 2 (10/19 – 10/25) TRAINING REPORT
HIGHLIGHTS: The aim for this second of two weeks is recovery from the 2020 race season and transition to the start of training for the 2021 race season. The workouts on Wednesday and Sunday were conducted indoors on a power trainer. The workouts on Tuesday, Thursday, and Saturday were conducted outdoors on local bike trails.
Tuesday’s L1 Easy Recovery ride was a 29.41 mile effort completed in 2:00:42. Average speed was 14.6 mph; maximum speed was 21.6 mph. Average power was 126 watts; maximum power was 612 watts.
Wednesday’s L2 TT Session was 60 minutes at 138-180 watts. Average speed was 18.31 mph; maximum speed was 23.3 mph. Average power was 117 watts; maximum power was 153 watts.
Thursday’s L4 Sweetspot Pyramid Intervals was 3 sets of 10-minute intervals: 2 minutes at 187 watts, 2 minutes at 195 watts, 2 minutes at 199 watts, 2 minutes at 195 watts, 2 minutes at 187 watts; followed by 4 minutes recovery at 95 watts. A 20-minute endurance segment at 138-170 watts, plus 4 minutes recovery at 95 watts, completed the workout. Average speed was 15.3 mph; maximum speed was 23.0 mph. Average power was 156 watts; maximum power was 408 watts.
Saturday’s L2 Longer TT Aerobars Ride was a 34.30 mile effort completed in 2:23:53. Average speed was 14.3 mph; maximum speed was 20.7 mph. Average power was 139 watts; maximum power was 408 watts.
Sunday’s L1 Active Recovery workout was 60 minutes at 106 watts. Average speed was 15.5 mph; maximum speed was 24.0 mph. Average power was 78 watts; maximum power was 106 watts.
BY THE NUMBERS:
- Total Distance: 116.16 mi
- Longest Ride: 34.30 mi
- Total Time for Week: 9:03:10 (h:m:s)
- Avg Speed: 15.2 mph
- Max Speed: 24.0 mph
- Avg Power: 123 watts
- Max Power: 612 watts
- Calories: 3,681 C
- Avg Weight: 164.6