Jul192015July 19, 2015July 19, 2015by Masters TTRacer

Period 9 – Week 4 Training Report

Posted in Training Reports

PERIOD 9 – WEEK 4 (07/13 – 07/19) TRAINING REPORT

HIGHLIGHTS: This was another tapering week leading up to the regional age-group 20 km time trial championship, on Saturday, July 18 at Church Creek, MD. All of the weekday workouts were conducted indoors on the trainer. The Saturday race and Sunday recovery ride were conducted outdoors on local roads.

Tuesday’s workout was a recovery effort at 70%-82% MHR for 40 minutes in the 53 x 17 gear at 90-95 RPM cadence. Average speed was 18.4 mph; maximum speed was 19.5 mph. Average power was 114 watts; maximum power was 168 watts.

Wednesday’s workout was a recovery effort at 70%-82% MHR for 40 minutes in the 53 x 17 gear at 90-95 RPM cadence. Average speed was 18.8 mph; maximum speed was 19.9 mph. Average power was 120 watts; maximum power was 139 watts.

Thursday’s workout was a lactate tolerance development effort: 2.5 minutes at over 105% MHR in the 53 x 17 gear at 110 RPM cadence, followed immediately by 3.5 minutes active recovery. This pattern was repeated three times. Average speed was 19.2 mph; maximum speed was 24.5 mph. Average power was 132 watts; maximum power was 250 watts.

Friday’s workout was a recovery effort below 70% MHR for 30 minutes with four 15-second sprints in the 53 x 17 gear at 100-110 RPM cadence. Average speed was 18.3 mph; maximum speed was 26.5 mph. Average power was 113 watts; maximum power was 310 watts.

Saturday’s 20 km race was won in 0:29:36 (25.19 mph average). I finished in 3rd place, out of 15 competitors, with a time of 0:31:20 (23.79 mph average). The race report has been posted.

Sunday’s workout was a 24.50 mile effort outdoors at 60%-75% MHR at 90+ RPM cadence completed in 1:29:45. Average speed was 16.6 mph; maximum speed was 27.0 mph. Also completed five 20-second all-out sprints at 100 RPM cadence.

BY THE NUMBERS:

  • Total Distance: 104.28 mi
  • Longest Ride: 24.50 mi
  • Total Time for Week: 5:40:54 (h:m:s)
  • Avg Speed: 18.4 mph
  • Max Speed: 31.0 mph
  • Avg Power: 121 W
  • Max Power: 310 W
  • Calories: 2,300 C
  • Avg Weight: 166.5