Period 1 – Week 2 Training Report

PERIOD 1 – WEEK 2 (11/23 – 11/29) TRAINING REPORT

HIGHLIGHTS: This was the buildup 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 ten-minute intervals in the 53 x 19 gear at 95 RPM cadence with two minutes active recovery between intervals. Average speed was 16.6 mph; maximum speed was 19.3 mph. Average power was 150 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 18.1 mph; maximum speed was 19.4 mph. Average power was 109 watts; maximum power was 165 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 two and a half time in the 53 x 19 gear at 90-100 RPM cadence. Average speed was 16.9 mph; maximum speed was 19.5 mph. Average power was 154 watts; maximum power was 223 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 18.5 mph; maximum speed was 20.0 mph. Average power was 116 watts; maximum power was 140 watts. Also included 30 minutes of leg strengthening exercises.

Saturday’s workout was a 24.56 mile effort at 82%-90% MHR at 90 RPM cadence completed in 1:29:53. Average speed was 16.6 mph; maximum speed was 28.8 mph.

Sunday’s workout was a 35.04 mile effort at 70%-82% MHR at 90 RPM cadence completed in 2:29:27. Average speed was 14.7 mph; maximum speed was 27.0 mph.

BY THE NUMBERS:

  • Total Distance: 111.02 mi
  • Longest Ride: 35.04 mi
  • Total Time for Week: 7:56:30 (h:m:s)
  • Avg Speed: 14.0 mph
  • Max Speed: 28.8 mph
  • Avg Power: 134 W
  • Max Power: 223 W
  • Calories: 2,966 C
  • Avg Weight: 163.62