Aug212016August 21, 2016August 21, 2016by Masters TTRacer

Period 10 – Week 4 Training Report

Posted in Training Reports

PERIOD 10 – WEEK 4 (08/15 – 08/21) TRAINING REPORT

HIGHLIGHTS: This was the recovery 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 the local bike trail and rural roads.

Tuesday’s workout was a strength and power effort at 100%-110% MHR featuring six 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 17.6 mph; maximum speed was 22.7 mph. Average power was 158 watts; maximum power was 323 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 21.2 mph. Average power was 138 watts; maximum power was 194 watts.

Thursday’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 14 gear (with additional resistance added), followed by three minutes of active recovery. Average speed was 14.8 mph; maximum speed was 20.2 mph. Average power was 157 watts; maximum power was 319 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 18.7 mph; maximum speed was 19.5 mph. Average power was 123 watts; maximum power was 160 watts.

Saturday’s workout was a 26.63 mile effort at 75%-85% MHR at 90-100 RPM cadence completed in 1:33:25, with two 20-minute intervals at 85%-93% MHR. Average speed was 17.2 mph; maximum speed was 31.0 mph.

Sunday’s workout was a 20 kilometer race rehearsal on the new Northern Virginia Senior Olympics 10 kilometer time trial course using my road bike, rather than my time trial bike. Completed the effort in 0:36:51. Average speed was 19.6 mph; maximum speed was 31.4 mph.

BY THE NUMBERS:

  • Total Distance: 107.21 mi
  • Longest Ride: 26.63 mi
  • Total Time for Week: 6:32:59 (h:m:s)
  • Avg Speed: 16.4 mph
  • Max Speed: 31.4 mph
  • Avg Power: 146 W
  • Max Power: 323 W
  • Calories: 2,973 C
  • Avg Weight: 159.9