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.