PERIOD 1 (AEROBIC BASE 1) WEEK 2 (10/27 – 11/02) TRAINING REPORT
HIGHLIGHTS: The focus of this week was rebuilding my aerobic base for the 2015 race season. Tuesday’s workout was cancelled. Wednesday’s workout was a recovery effort below 70% MHR for 40 minutes in the 52 x 17 gear at over 95 RPM cadence. Average speed was 19.5 mph; maximum speed was 21.0 mph. Average power was 136 watts; maximum power was 164 watts.
Thursday’s workout was an endurance effort at 80% MHR effort for five minutes at 95 RPM cadence in the 52 x 16 gear, immediately followed by a 85% MHR effort for five minutes at 100 RPM cadence. Immediately following the second effort, the two sets of intervals were repeated two more times. Average speed was 21.2 mph; maximum speed was 24.2 mph. Average power was 172 watts; maximum power was 241 watts. Friday’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 19.9 mph; maximum speed was 20.9 mph. Average power was 142 watts; maximum power was 162 watts.
Saturday’s workout was conducted outdoors: a 24.58 mile effort at 75% – 80% MHR at 90 RPM cadence. Average speed was 16.0 mph; maximum speed was 28.4 mph.
Sunday’s scheduled outdoor recovery workout was replaced by a second attempt to complete a functional threshold power (FTP) test on the power trainer. And, just like last week, I experienced some phlegm in my throat, reducing my ability to take deep breaths, at the start of a five-minute all-out effort at the 30-minute mark and at the start of the 20-minute time trial, at the 45-minute mark. I will make a third attempt to complete the test next weekend.
BY THE NUMBERS:
- Total Distance: 89.10 mi
- Longest Ride: 24.58 mi
- Total Time for Week: 4:43:27 (h:m:s)
- Avg Speed: 18.9 mph
- Max Speed: 28.4 mph
- Avg Power: 154 W
- Max Power: 275 W
- Calories: 2,317 C
- Avg Weight: 172.05