Period 5 – Week 1 Training Report
PERIOD 5 (INTENSITY 1) WEEK 1 (01/27 – 02/02) TRAINING REPORT
HIGHLIGHTS: This was a base week starting a new training period. The Tuesday power interval workout was 4 x 4-minutes at 90% MHR with 3-minutes recovery between intervals at 70% MHR. This is the middle of my race-pace zone. Maximum speed was 26.1 mph at sub-70 RPM cadence in the 52 x 12 gear. Power was 159 watts average and 299 watts maximum. Wednesday’s workout was a 70%-75% MHR effort for 40 minutes at 95 RPM cadence in the 52 x 16 gear. Maximum speed was 23.4 mph. Thursday’s interval workout was another power session: 20-minutes at 80% MHR in the 52 x 16 gear, followed by 15-minutes at 85% MHR in the 52 x 15 gear, and concluding with 10-minutes at 90% MHR in the 52 x 14 gear. Maximum speed was 26.5 mph and power was 185 watts average and 310 watts maximum.
The workout on Friday was a recovery (sub-70% MHR) effort. Both weekend rides were completed outdoors. Saturday’s workout was 25 miles at 75%-80% MHR at 90 RPM cadence. Normally, Sunday’s workout was a 3-hour, 45-mile ride at 70%-75% MHR, but was shortened to a 2.5-hour, 38-mile ride due to ice and snow covering the local bike trail four miles from the turnaround point.
BY THE NUMBERS:
- Total Distance: 119.76 mi
- Longest Ride: 38.16 mi
- Total Time for Week: 7:28:30 (h:m:s)
- Avg Speed: 16.0 mph
- Max Speed: 30.6 mph
- Avg Power: 160 W
- Max Power: 310 W
- Calories: 3,298 C
- Avg Weight: 175.5