Period 4 – Week 4 Training Report

PERIOD 4 (AEROBIC BASE 4) WEEK 4 (01/20 – 01/26) TRAINING REPORT

HIGHLIGHTS: This was a recovery week, the last of 16 weeks of aerobic base training. The Tuesday workout was 3 x 8-minutes at 85% to 90% MHR with 3-minutes recovery between intervals at 70% MHR. This is the bottom half of my race-pace zone. Maximum speed was 26.5 mph at 90 RPM cadence in the 52 x 15 gear. Power was 178 watts average and 316 watts maximum. Wednesday’s workout was a 70%-75% MHR effort for 40 minutes at 95 RPM cadence in the 36 x 13 gear. Maximum speed was 17.0 mph. Thursday’s interval workout was 5-minutes at 75%-80% MHR, followed by 5-minutes at 80%-85% MHR, repeated three and a half times without any recovery between sets. Maximum speed was 25.3 mph at 90-100 RPM cadence in the 52 x 17 gear.

The workout on Friday was a recovery (sub-70% MHR) effort. Due to freezing temperatures, Saturday’s workout, normally 25 miles at 75%-80% MHR at 90 RPM cadence, was replaced by a 40 minute workout on the trainer at the same cadence and MHR. Sunday’s workout was also indoors on the trainer: 50-minutes at 70%-75% MHR at 90-95 RPM cadence in the 52 x 17 gear with power at 171 watts average and 223 watts maximum.

BY THE NUMBERS:

  • Total Distance: 85.91 mi
  • Longest Ride: 17.80 mi
  • Total Time for Week: 4:29:12 (h:m:s)
  • Avg Speed: 19.1 mph
  • Max Speed: 26.5 mph
  • Avg Power: 169 W
  • Max Power: 316 W
  • Calories: 2,725 C
  • Avg Weight: 176.3

COMMENTS: Total aerobic base training miles ridden in 16 weeks was 1,560.01.