Period 1 – Week 3 Training Report

PERIOD 1 – WEEK 3 (11/30 – 12/06) TRAINING REPORT

HIGHLIGHTS: This was the overload 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 12-minute intervals in the 53 x 16 gear at 95 RPM cadence with two minutes active recovery between intervals. Average speed was 20.2 mph; maximum speed was 23.9 mph. Average power was 153 watts; maximum power was 231 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 19.0 mph; maximum speed was 19.8 mph. Average power was 122 watts; maximum power was 138 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 three times in the 53 x 17 gear at 95-100 RPM cadence. Average speed was 20.4 mph; maximum speed was 24.7 mph. Average power was 155 watts; maximum power was 251 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 19.0 mph; maximum speed was 20.1 mph. Average power was 124 watts; maximum power was 146 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 1:31:14. Average speed was 16.5 mph; maximum speed was 28.1 mph.

Sunday’s workout was a 37.09 mile effort at 70%-82% MHR at 90 RPM cadence completed in 2:27:35. Average speed was 15.6 mph; maximum speed was 27.4 mph.

BY THE NUMBERS:

  • Total Distance: 122.90 mi
  • Longest Ride: 37.09 mi
  • Total Time for Week: 8:04:56 (h:m:s)
  • Avg Speed: 15.2 mph
  • Max Speed: 28.1 mph
  • Avg Power: 141 W
  • Max Power: 251 W
  • Calories: 3,293 C
  • Avg Weight: 164.54