Nov222015November 22, 2015December 29, 2015by Masters TTRacer

Period 1 – Week 1 Training Report

Posted in Training Reports

PERIOD 1 – WEEK 1 (11/16 – 11/22) TRAINING REPORT

HIGHLIGHTS: This was the base week of the first training period of the 2016 race season. The goal of this training period is to re-establish overall body fitness, strength, and flexibility. It is also to rebuild a sound aerobic base using mainly stamina sessions at 70%-82% MHR and some endurance efforts at 82%-95% MHR. All of the weekday workouts were conducted indoors on the trainer. The weekend workouts were conducted on a local bike trail.

Tuesday’s workout was an intensive endurance effort at 90%-95% MHR for two eight-minute intervals in the 53 x 19 gear at 95 RPM cadence with two minutes active recovery between intervals. Average speed was 16.8 mph; maximum speed was 19.5 mph. Average power was 153 watts; maximum power was 220 watts.

Wednesday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 19 gear at 95-100 RPM cadence. Average speed was 18.8 mph; maximum speed was 20.4 mph. Average power was 120 watts; maximum power was 151 watts. Also included 30 minutes of leg strengthening exercises.

Thursday’s workout was an endurance effort of five minutes at 82%-90% MHR, followed by five minutes at 90%-95% MHR, repeated twice in the 53 x 19 gear at 90-100 RPM cadence. Average speed was 16.9 mph; maximum speed was 19.6 mph. Average power was 157 watts; maximum power was 228 watts.

Friday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 19 gear at 95 RPM cadence. Average speed was 18.6 mph; maximum speed was 20.4 mph. Average power was 116 watts; maximum power was 147 watts. Also included 30 minutes of leg strengthening exercises.

Saturday’s workout was a 24.53 mile effort at 82%-90% MHR at 90 RPM cadence completed in 1:35:12. Average speed was 15.8 mph; maximum speed was 29.3 mph.

Sunday’s workout was a 28.44 mile effort at 70%-82% MHR at 90 RPM cadence completed in 1:57:10. Average speed was 14.9 mph; maximum speed was 26.8 mph.

BY THE NUMBERS:

  • Total Distance: 102.64 mi
  • Longest Ride: 28.44 mi
  • Total Time for Week: 7:20:30 (h:m:s)
  • Avg Speed: 14.0 mph
  • Max Speed: 29.3 mph
  • Avg Power: 137 W
  • Max Power: 228 W
  • Calories: 2,918 C
  • Avg Weight: 163.81