Nov232014November 23, 2014November 23, 2014by Masters TTRacer

Period 1 – Week 2 Training Report

Posted in Training Reports

PERIOD 1 – WEEK 2 (11/17 – 11/23) TRAINING REPORT

HIGHLIGHTS: The contents of the TRAINING page have been updated with two new charts: Average Speed of 2014 State & Regional TT Podium Finishers and 2015 Power-Based Training Levels. The focus of this week was increased effort in the mid-week power interval workouts. Tuesday’s workout was a intensive endurance effort at 85% MHR for two intervals of ten minutes in the 52 x 16 gear at 95-100 RPM cadence, with five minutes recovery below 70% MHR. Average speed was 20.2 mph; maximum speed was 24.2 mph. Average power was 152 watts; maximum power was 242 watts.  Wednesday’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 19.7 mph. Average power was 121 watts; maximum power was 135 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 a total of two and a half times without a recovery break. Average speed was 20.8 mph; maximum speed was 24.1 mph. Average power was 166 watts; maximum power was 237 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 19.0 mph; maximum speed was 19.9 mph. Average power was 125 watts; maximum power was 144 watts.

The weekend workouts were conducted outdoors in 40-degree temperatures. Saturday’s workout was a 24.60 mile effort at 90% MHR at 90 RPM cadence, completed in 1:31:30. Average speed was 16.5 mph; maximum speed was 32.0 mph. Sunday’s workout was a 34.88 mile effort at 82% MHR at 90 RPM cadence, completed in 2:11:45. Average speed was 16.0 mph; maximum speed was 27.9 mph.

BY THE NUMBERS:

  • Total Distance: 120.58 mi
  • Longest Ride: 34.88 mi
  • Total Time for Week: 6:48:22 (h:m:s)
  • Avg Speed: 17.7 mph
  • Max Speed: 32.0 mph
  • Avg Power: 144 W
  • Max Power: 242 W
  • Calories: 3,049 C
  • Avg Weight: 171.45