Period 8 – Week 1 Training Report
PERIOD 8 (INTENSITY 4/PEAKING) WEEK 1 (04/21 – 04/27) TRAINING REPORT
HIGHLIGHTS: This was the first week of this training period. The Tuesday power workout consists of high intensity intervals (90% MHR in the 52 x 15 gear at over 90 RPM cadence) of seven minutes, followed by three minutes recovery, repeating this process for 6, 5, 4, 3, 2, and 1 minute intervals. Maximum speed was 26.9 mph; power was 189 watts average and 328 watts maximum. Wednesday’s workout was a 75%-80% MHR effort for 40 minutes at 95 RPM cadence in the 52 x 16 gear. Maximum speed was 23.3 mph.
Thursday’s power interval workout was 7 x 15-second speed sprints in the 52 x 12 gear with 45 seconds recovery between sprints in an easy gear. Maximum speed was 31.2 mph; power was 160 watts average and 498 watts maximum. Friday’s recovery workout was 40 minutes in the 52 x 17 gear at 95 RPM cadence at sub-70% MHR effort. Maximum speed was 21.2 mph; power was 151 watts average and 170 watts maximum.
Both weekend workouts were outdoors. Saturday’s workout was a 24.62-mile ride completed in 1:33:22 at 75%-80% MHR at 90-95 RPM cadence. Sunday’s workout was a 45.53-mile ride completed in 2:59:55 at 70%-75% MHR at 90-95 RPM cadence with a 20-second sprint at 100 RPM cadence every 10 minutes; 14 sprints were completed.
BY THE NUMBERS:
- Total Distance: 127.69 mi
- Longest Ride: 45.53 mi
- Total Time for Week: 7:16:11 (h:m:s)
- Avg Speed: 17.6 mph
- Max Speed: 31.2 mph
- Avg Power: 173 W
- Max Power: 498 W
- Calories: 3,421 C
- Avg Weight: 173.6