Period 12 – Week 2 Training Report

PERIOD 12 – WEEK 2 (09/25 – 10/02) TRAINING REPORT

HIGHLIGHTS: This was the buildup 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 on Saturday. Unfortunately, that race was postponed, due to flooding on the course, for two weeks. I will not be able to race on that date due to next week’s hernia surgery (and six weeks of recovery). 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 five times. Average speed was 20.1 mph; maximum speed was 24.5 mph. Average power was 153 watts; maximum power was 335 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 20.2 mph; maximum speed was 21.6 mph. Average power was 152 watts; maximum power was 217 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 19.8 mph; maximum speed was 27.6 mph. Average power was 147 watts; maximum power was 489 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 19.1 mph; maximum speed was 19.9 mph. Average power was 130 watts; maximum power was 183 watts.

Saturday’s workout was a 34.92 mile effort at 70%-82% MHR at 95-100 RPM cadence completed in 2:22:48. Average speed was 14.7 mph; maximum speed was 25.9 mph.

Sunday’s workout was a 38.77 mile effort at 70%-82% MHR at 95-100 RPM cadence completed in 2:27:26. Average speed was 15.8 mph; maximum speed was 27.8 mph.

BY THE NUMBERS:

  • Total Distance: 123.38 mi (YTD: 5,929.04 mi)
  • Longest Ride: 38.77 mi (YTD: 58.90 mi)
  • Total Time for Week: 7:21:36 (h:m:s) (YTD: 362:49:06 h:m:s)
  • Avg Speed: 16.8 mph (YTD: 16.3 mph)
  • Max Speed: 27.8 mph (YTD: 51.5 mph)
  • Avg Power: 107 W (YTD: 144 W)
  • Max Power: 489 W (YTD: 568 W)
  • Calories: 2,673 C (YTD: 154,362 C)
  • Avg Weight: 161.5