PERIOD 8 (INTENSITY 4/PEAKING) WEEK 3 (05/05 – 05/11) TRAINING REPORT
HIGHLIGHTS: This was the third 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 27.5 mph; power was 180 watts average and 351 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 23.3 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 31.8 mph; power was 161 watts average and 527 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 20.9 mph; power was 140 watts average and 161 watts maximum.
Both weekend workouts were outdoors. Saturday’s workout was a 24.16-mile ride completed in 1:31:30 at 75%-80% MHR at 90-95 RPM cadence. Sunday’s workout was a 46.13-mile ride completed in 2:53:29 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: 127.11 mi
- Longest Ride: 46.13 mi
- Total Time for Week: 7:08:08 (h:m:s)
- Avg Speed: 17.8 mph
- Max Speed: 31.8 mph
- Avg Power: 167 W
- Max Power: 527 W
- Calories: 3,304 C
- Avg Weight: 171.8