Period 3 – Week 4 Training Report
PERIOD 3 – WEEK 4 (01/26 – 02/01) TRAINING REPORT
HIGHLIGHTS: This was a recovery week ending the third aerobic training period. All of the weekday workouts were conducted indoors on the trainer. No workouts were conducted on Tuesday, so all regularly scheduled workouts were pushed back one day. Both weekend workouts were combined and conducted outdoors on the local bike trail on Sunday.
Wednesday’s workout was an intensive endurance effort at 85% MHR for two intervals of ten minutes in the 52 x 16 gear at 95 RPM cadence, with two minutes recovery below 70% MHR between the intervals. Average speed was 20.5 mph; maximum speed was 23.5 mph. Average power was 156 watts; maximum power was 222 watts.
Thursday’s workout was a recovery effort below 70% MHR for 40 minutes in the 52 x 19 gear at 90-95 RPM cadence. Average speed was 18.5 mph; maximum speed was 19.6 mph. Average power was 116 watts; maximum power was 136 watts.
Friday’s workout was scheduled to be replaced by a functional threshold power (FTP) test. Instead, a second consecutive recovery effort was conducted with effort below 70% MHR for 40 minutes in the 52 x 19 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 133 watts.
The FTP test was conducted on Saturday. After a 30 minute warmup, a five minute race-pace effort at over 95% MHR in the 52 x 15 gear at 90 RPM cadence was undertaken. Immediately afterwards, a 10 minute recovery was completed before starting a 20 minute race pace effort, also at over 95% MHR in the 52 x 15 gear at 90 RPM cadence. Average speed for the race-pace efforts was over 24.0 mph; maximum speed was 26.3 mph. Average power was 177 watts; maximum power was 302 watts.
Sunday’s workout was a 45.53 mile effort outdoors on the local bike trail, completed in 3:22:19. Average speed was 13.9 mph; maximum speed was 26.8 mph.
BY THE NUMBERS:
- Total Distance: 114.71 mi
- Longest Ride: 45.53 mi
- Total Time for Week: 6:49:23 (h:m:s)
- Avg Speed: 16.8 mph
- Max Speed: 26.8 mph
- Avg Power: 148 W
- Max Power: 302 W
- Calories: 2,809 C
- Avg Weight: 170.8