Period 12 – Week 1 Training Report
PERIOD 12 – WEEK 1 (09/19 – 09/25) TRAINING REPORT
HIGHLIGHTS: This was the base week for the 12th training period of the 2016 race season. The goal for this period is to retain and sharpen my performance for the final race of the season in two weeks on Saturday, October 1. The weekday workouts were conducted indoors on a trainer. The weekend rides were conducted outdoors on a local bike trail.
Tuesday’s workout was a lactate tolerance and speed effort at one minute over my functional threshold at 240 watts, followed by two minutes just under 225 watts, at a cadence above 100 RPM, repeated 10 times. Average speed was 20.8 mph; maximum speed was 24.8 mph. Average power was 168 watts; maximum power was 416 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 19.7 mph; maximum speed was 21.4 mph. Average power was 144 watts; maximum power was 227 watts.
Thursday’s workout was a speed effort at 105%+ MHR featuring seven 15-second all-out sprints in the 53 x 18 gear, followed by 45-second active recovery. Average speed was 19.2 mph; maximum speed was 26.6 mph. Average power was 136 watts; maximum power was 434 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 18.5 mph; maximum speed was 19.5 mph. Average power was 120 watts; maximum power was 231 watts.
Saturday’s workout was a 24.61 mile effort at 75%-85% MHR at 90-100 RPM cadence completed in 1:26:04, with two 20-minute intervals at 85%-93% MHR. Average speed was 17.2 mph; maximum speed was 29.8 mph.
Sunday’s workout was a 24.53 mile effort at 70%-82% MHR at 95-100 RPM cadence, with 30 minutes at 82%-90% MHR, completed in 1:34:42. Average speed was 15.6 mph; maximum speed was 26.5 mph. Completed five 20-second all-out sprints at 100-110 RPM cadence.
BY THE NUMBERS:
- Total Distance: 113.91 mi
- Longest Ride: 24.61 mi
- Total Time for Week: 6:19:52 (h:m:s)
- Avg Speed: 18.0 mph
- Max Speed: 29.8 mph
- Avg Power: 141 W
- Max Power: 434 W
- Calories: 2,635 C
- Avg Weight: 161.8