Period 3 – Week 1 Training Report
PERIOD 3 – WEEK 1 (01/11 – 01/17) TRAINING REPORT
HIGHLIGHTS: This was the base week for the third 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 stamina sessions at 70%-82% MHR and some endurance efforts at 82%-95% MHR, while introducing more intensive power and tempo efforts at 95% MHR. All of the weekday workouts were conducted indoors on the trainer. The weekend workouts were conducted outdoors on a local bike trail.
Tuesday’s workout was an intensive endurance effort at 90%-95% MHR for three eight-minute intervals in the 53 x 16 gear at 95 RPM cadence with two minutes active recovery between intervals. Average speed was 20.4 mph; maximum speed was 23.8 mph. Average power was 156 watts; maximum power was 227 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 19.6 mph; maximum speed was 21.4 mph. Average power was 137 watts; maximum power was 172 watts.
Thursday’s workout was an endurance effort of five minutes at 82%-90% MHR, followed by five minutes at 90%-95% MHR, repeated three and a half times in the 53 x 16 gear at 92-97 RPM cadence. Average speed was 21.0 mph; maximum speed was 24.1 mph. Average power was 168 watts; maximum power was 237 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 18.9 mph; maximum speed was 20.0 mph. Average power was 121 watts; maximum power was 139 watts.
Saturday’s workout was a 37.70 mile effort at 70%-82% MHR at 90 RPM cadence completed in 2:27:40. Average speed was 15.7 mph; maximum speed was 27.9 mph.
Sunday’s workout was a 28.46 mile effort at 70%-82% MHR at 90 RPM cadence completed in 1:59:00. Average speed was 14.8 mph; maximum speed was 27.4 mph.
BY THE NUMBERS:
- Total Distance: 130.91 mi
- Longest Ride: 37.70 mi
- Total Time for Week: 7:39:50 (h:m:s)
- Avg Speed: 17,1 mph
- Max Speed: 27.9 mph
- Avg Power: 149 W
- Max Power: 237 W
- Calories: 3,005 C
- Avg Weight: 166.0