Period 11 – Week 1 Training Report
PERIOD 11 – WEEK 1 (08/13 – 08/19) TRAINING REPORT
HIGHLIGHTS: This was a taper week leading to the fourth race of the season. Training to date has established endurance, aerobic fitness and strength, with gradually increasing intensity to develop Functional Threshold Power (FTP). The weekend rides are at moderate intensity for endurance and aerobic fitness maintenance, while the midweek trainer sessions incorporate very high intensity efforts to sustain effort above FTP for periods of 15-50 minutes, while resisting fatigue. Weekday workouts were conducted indoors on a power trainer. Weekend workouts were conducted outdoors on a local bike trail.
Tuesday’s workout was cancelled due to a business trip to Philadelphia.
Wednesday’s workout was a TABATA intervals session consisting of a “flat out” sprint for 20 seconds and recovery for 10 seconds, repeated eight times per set. Two sets were completed with five minutes recovery between sets. Average speed was 18.6 mph; maximum speed was 24.0 mph. Average power was 124 watts; maximum power was 494 watts.
Thursday’s workout was a leg speed spin out session consisting of a 30-second buildup to maximum cadence held for an additional minute, repeated two times, with four minutes recovery between intervals. Average speed was 17.6 mph; maximum speed was 23.9 mph. Average power was 106 watts; maximum power was 501 watts.
Friday’s workout was an easy recovery ride at 60%-70% MHR completed in 0:30:03 with four 10-second sprints. Average speed was 17.3 mph; maximum speed was 24.0 mph. Average power was 102 watts; maximum power was 443 watts.
Saturday was race day: Regional Masters Time Trial Championship.
Sunday’s workout was a 23.67 mile effort at 60%-70% MHR completed in 1:31:10. Average speed was 15.6 mph; maximum speed was 24.7 mph.
BY THE NUMBERS:
- Total Distance: 86.72 mi
- Longest Ride: 23.67 mi
- Total Time for Week: 5:34:21 (h:m:s)
- Avg Speed: 18.2 mph
- Max Speed: 28.7 mph
- Avg Power: 131 W
- Max Power: 501 W
- Calories: 2,071 C
- Avg Weight: 163.1