May182014May 18, 2014May 25, 2014by Masters TTRacer

Period 8 – Week 4 Training Report

Posted in Training Reports

PERIOD 8 (INTENSITY 4/PEAKING) WEEK 4 (05/12 – 05/18) TRAINING REPORT

HIGHLIGHTS: This was the fourth and final 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 26.7 mph; power was 185 watts average and 320 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 23.9 mph.

Thursday’s power interval workout was replaced by a sub-70% recovery effort in the 52 x 17 gear in preparation for Saturday’s race. Friday’s pre-race workout was 40 minutes in the 52 x 17 gear at 95 RPM cadence at sub-70% MHR effort, but included 5 x 15 speed sprints with 45-second recovery in the 52 x 12 gear at over 30 mph.

Saturday’s race report is available. Sunday’s workout was a 45.48-mile recovery ride completed in 3:04:03 at 60%-70% MHR at 90-95 RPM cadence.

BY THE NUMBERS:

  • Total Distance: 126.36 mi
  • Longest Ride: 45.48 mi
  • Total Time for Week: 7:01:28 (h:m:s)
  • Avg Speed: 18.1 mph
  • Max Speed: 31.8 mph
  • Avg Power: 156 W
  • Max Power: 525 W
  • Calories: 3,278 C
  • Avg Weight: 172.5