Period 1 – Week 1 Training Report

PERIOD 1 – WEEK 1 (11/10 – 11/16) TRAINING REPORT

HIGHLIGHTS: The focus of this week was the restart of aerobic base training with my new personalized program. Tuesday’s workout was a intensive endurance effort at 85% MHR for two intervals of eight minutes in the 52 x 15 gear at 85-90 RPM cadence, with five minutes recovery below 70% MHR. Average speed was 20.9 mph; maximum speed was 25.2 mph. Average power was 166 watts; maximum power was 272 watts.  Wednesday’s workout was a recovery effort below 70% MHR for 40 minutes in the 52 x 17 gear at 95 RPM cadence. Average speed was 20.3 mph; maximum speed was 21.3 mph. Average power was 149 watts; maximum power was 168 watts.

Thursday’s workout was an endurance effort: five minutes at 90% MHR in the 52 x 16 gear at 95 RPM cadence, followed immediately by five minutes at 95% MHR in the 52 x 16 gear at 100 RPM cadence. This sequence was repeated without a recovery break. Average speed was 20.8 mph; maximum speed was 24.2 mph. Average power was 165 watts; maximum power was 242 watts. Friday’s workout was a recovery effort below 70% MHR for 40 minutes in the 52 x 19 gear at 95-100 RPM cadence. Average speed was 18.8 mph; maximum speed was 19.8 mph. Average power was 123 watts; maximum power was 140 watts.

The weekend workouts were conducted outdoors in 40-degree temperatures. Saturday’s workout was a 16.32 mile effort at 90% MHR at 90 RPM cadence, completed in 1:03:55. Average speed was 15.6 mph; maximum speed was 27.3 mph. Sunday’s workout was a 24.59 mile effort at 82% MHR at 90 RPM cadence, completed in 1:38:26. Average speed was 15.4 mph; maximum speed was 27.6 mph.

BY THE NUMBERS:

  • Total Distance: 98.63 mi
  • Longest Ride: 24.59 mi
  • Total Time for Week: 5:33:30 (h:m:s)
  • Avg Speed: 17.7 mph
  • Max Speed: 27.6 mph
  • Avg Power: 152 W
  • Max Power: 272 W
  • Calories: 2,605 C
  • Avg Weight: 171.82