Period 8 – Week 2 Training Report

PERIOD 8 (INTENSITY 4/PEAKING) WEEK 2 (04/28 – 05/04) TRAINING REPORT

HIGHLIGHTS: This was the second 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 27.2 mph; power was 183 watts average and 337 watts maximum. Wednesday’s recovery workout was a 75%-80% MHR effort for 40 minutes at 95 RPM cadence in the 52 x 16 gear. Maximum speed was 23.7 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 31.4 mph; power was 170 watts average and 508 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 21.4 mph; power was 153 watts average and 173 watts maximum.

Both weekend workouts were outdoors. Saturday’s workout was a 24.62-mile ride completed in 1:30:32 at 75%-80% MHR at 90-95 RPM cadence. Sunday’s workout was a 45.46-mile ride completed in 2:52:29 at 70%-75% MHR at 90-95 RPM cadence with a 20-second sprint at 100 RPM cadence every 10 minutes; 13 sprints were completed.

BY THE NUMBERS:

  • Total Distance: 127.67 mi
  • Longest Ride: 45.46 mi
  • Total Time for Week: 7:07:36 (h:m:s)
  • Avg Speed: 17.9 mph
  • Max Speed: 31.4 mph
  • Avg Power: 173 W
  • Max Power: 508 W
  • Calories: 3,456 C
  • Avg Weight: 173.4