Jan102016January 10, 2016January 10, 2016by Masters TTRacer

Period 2 – Week 4 Training Report

Posted in Training Reports

PERIOD 2 – WEEK 4 (01/04 – 01/10) TRAINING REPORT

HIGHLIGHTS: This was the recovery week of the second training period of the 2016 race season. The goal of this training period is to continue the process of building a sound aerobic base using mainly stamina sessions at 70%-82% MHR and some endurance efforts at 82%-95% MHR. All of the weekday workouts were conducted indoors on the trainer. The weekend workouts were conducted on a local bike trail.

Tuesday’s workout was an intensive endurance effort at 90%-95% MHR for two six-minute intervals in the 53 x 16 gear at 95 RPM cadence with two minutes active recovery between intervals. Average speed was 19.6 mph; maximum speed was 23.6 mph. Average power was 138 watts; maximum power was 225 watts.

Wednesday’s workout was a stamina effort at 70%-82% MHR for 40 minutes in the 53 x 17 gear at 95 RPM cadence. Average speed was 19.7 mph; maximum speed was 21.7 mph. Average power was 138 watts; maximum power was 187 watts.

Thursday’s workout was an endurance effort of five minutes at 82%-90% MHR, followed by five minutes at 90%-95% MHR, repeated four times in the 53 x 16 gear at 95-100 RPM cadence. Average speed was 19.9 mph; maximum speed was 24.5 mph. Average power was 147 watts; maximum power was 249 watts.

Friday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 19 gear at 95 RPM cadence. Average speed was 18.8 mph; maximum speed was 20.2 mph. Average power was 121 watts; maximum power was 167 watts.

Saturday’s workout was a 28.46 mile effort at 82%-90% MHR at 90 RPM cadence completed in 1:53:04. Average speed was 15.4 mph; maximum speed was 28.2 mph.

Sunday’s workout was a 36.06 mile effort at 70%-82% MHR at 90 RPM cadence completed in 2:22:21. Average speed was 15.5 mph; maximum speed was 27.5 mph.

BY THE NUMBERS:

  • Total Distance: 117.82 mi
  • Longest Ride: 36.06 mi
  • Total Time for Week: 6:59:31 (h:m:s)
  • Avg Speed: 16,9 mph
  • Max Speed: 28.2 mph
  • Avg Power: 136 W
  • Max Power: 249 W
  • Calories: 2,557 C
  • Avg Weight: 166.4