Period 9 – Week 4 Training Report
PERIOD 9 – WEEK 4 (07/18 – 07/24) TRAINING REPORT
HIGHLIGHTS: This was the recovery week for the ninth training period of the 2016 race season. The goal of this training period is to continue redeveloping race fitness with tempo, race pace, and lactate tolerance workouts leading up to two races this month. The weekday workouts were conducted indoors on a trainer. Saturday’s workout was also conducted indoors on a trainer. Sunday’s race was conducted on rural roads.
Tuesday’s workout was a lactate tolerance and speed effort at 100%-110% MHR in three phases in my 53 x 17 gear. Phase one featured five all-out sprints of 15 seconds at over 120 RPM cadence, followed by two minutes of active recovery. Phase two featured five one-minute all-out efforts at over 110 RPM cadence, followed by two minutes of active recovery. Phase three featured two five-minute high intensity intervals at over 100 RPM cadence, followed by two minutes of active recovery. Average speed was 19.0 mph; maximum speed was 26.6 mph. Average power was 134 watts; maximum power was 478 watts.
Wednesday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 19 gear at 95-100 RPM cadence. Average speed was 19.7 mph; maximum speed was 20.7 mph. Average power was 138 watts; maximum power was 198 watts.
Thursday’s workout was a lactate tolerance effort at 100%-110% MHR in the 53 x 17 gear at 100+ RPM cadence for three 2.5-minute intervals, followed by 3.5-minutes active recovery. Average speed was 19.3 mph; maximum speed was 24.3 mph. Average power was 138 watts; maximum power was 298 watts.
Friday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 21 gear at 95-100 RPM cadence. Average speed was 18.0 mph; maximum speed was 19.4 mph. Average power was 110 watts; maximum power was 155 watts.
Saturday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 21 gear at 95-100 RPM cadence, plus four 20-second all-out sprints. Average speed was 18.1 mph; maximum speed was 26.5 mph.
Sunday’s race was a 18.4 mile effort: That Dam Time Trial. Earned a 3rd place finish with a time of 1:08:28 (16.1 mph average).
BY THE NUMBERS:
- Total Distance: 96.05 mi
- Longest Ride: 21.60 mi
- Total Time for Week: 5:52:52 (h:m:s)
- Avg Speed: 16.3 mph
- Max Speed: 35.6 mph
- Avg Power: 128 W
- Max Power: 478 W
- Calories: 2,654 C
- Avg Weight: 159.5