Aug142016August 14, 2016August 14, 2016by Masters TTRacer

Period 10 – Week 3 Training Report

Posted in Training Reports

PERIOD 10 – WEEK 3 (08/08 – 08/14) TRAINING REPORT

HIGHLIGHTS: This was the overload week for the tenth training period of the 2016 race season. The goal of this training period is to assess my optimum cadence, and to rebuild power, which appears to have diminished since my surgery in April and subsequent bout of pneumonia. The weekday workouts were conducted indoors on a trainer. The weekend workouts were conducted on a local bike trail.

Tuesday’s workout was a strength and power effort at 100%-110% MHR featuring four four-minute intervals at 55-70 RPM cadence in the 53 x 12 gear, followed by three minutes of active recovery. Average speed was 19.7 mph; maximum speed was 24.6 mph. Average power was 147 watts; maximum power was 278 watts.

Wednesday’s workout was a recovery effort at 70-82% MHR for 40 minutes in the 53 x 19 gear at 90-95 RPM cadence. Average speed was 19.6 mph; maximum speed was 21.0 mph. Average power was 139 watts; maximum power was 186 watts.

Thursday’s workout was a strength and power effort at 100%-110% MHR featuring five four-minute intervals at 55-70 RPM cadence in the 53 x 13 gear (with additional resistance added), followed by three minutes of active recovery. Average speed was 18.1 mph; maximum speed was 21.3 mph. Average power was 166 watts; maximum power was 282 watts.

Friday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 21 gear at 90-95 RPM cadence. Average speed was 19.0 mph; maximum speed was 19.8 mph. Average power was 126 watts; maximum power was 173 watts.

Saturday’s workout was a 26.64 mile effort at 75%-85% MHR at 90-100 RPM cadence completed in 1:34:11, with two 20-minute intervals at 85%-93% MHR. Average speed was 17.0 mph; maximum speed was 31.4 mph.

Sunday’s workout was a 24.49 mile effort at 70%-82% MHR at 95-100 RPM cadence, with 40 minutes at 82%-90% MHR, completed in 1:32:31. Average speed was 15.9 mph; maximum speed was 28.9 mph. Completed five 20-second all-out sprints at 100-110 RPM cadence.

BY THE NUMBERS:

  • Total Distance: 116.68 mi
  • Longest Ride: 26.64 mi
  • Total Time for Week: 6:54:53 (h:m:s)
  • Avg Speed: 16.9 mph
  • Max Speed: 31.4 mph
  • Avg Power: 147 W
  • Max Power: 282 W
  • Calories: 3,048 C
  • Avg Weight: 160.4