Period 1 – Week 4 Training Report
PERIOD 1 – WEEK 4 (12/05 – 12/11) TRAINING REPORT
HIGHLIGHTS: This was the recovery week for the first training period of the 2017 race season. The goal for this period is to complete my rehabilitation from surgery and start rebuilding my endurance base. The weekday workouts were conducted indoors on a trainer. The weekend rides were conducted outdoors on a local bike trail.
Tuesday’s workout was an endurance effort at 70%-80% MHR for one 8-minute cadence pyramid of one minute at 95 RPM cadence, one minute at 90 RPM cadence, one minute at 85 RPM cadence, two minutes at 80 RPM cadence, one minute at 85 RPM cadence, one minute at 90 RPM cadence, and one minute at 95 RPM cadence, followed by two minutes recovery between pyramids. Average speed was 18.1 mph; maximum speed was 22.8 mph. Average power was 118 watts; maximum power was 311 watts.
Wednesday was a recovery day with no workout due to work commitments..
Thursday’s workout was an endurance effort at 70%-80% MHR featuring two 10-minute intervals (five minutes at 70% MHR at 95 RPM cadence followed by five minutes at 80% MHR at 100 RPM cadence) completed continuously. Average speed was 19.0 mph; maximum speed was 22.1 mph. Average power was 131 watts; maximum power was 222 watts.
Friday’s workout was a recovery effort below 60% MHR for 40 minutes in the 39 x 17 gear at 95-100 RPM cadence. Average speed was 16.4 mph; maximum speed was 17.3 mph. Average power was 86 watts; maximum power was 116 watts.
Saturday’s workout was a 15.00 mile effort at 70%-80% MHR at 90+ cadence completed in 1:03:04. Average speed was 14.5 mph; maximum speed was 23.2 mph.
Sunday’s workout was a 18.08 mile effort at 70%-80% MHR at 90+ RPM cadence, Average speed was 14.2 mph; maximum speed was 21.6 mph.
BY THE NUMBERS:
- Total Distance: 75.17 mi
- Longest Ride: 18.08 mi
- Total Time for Week: 5:59:44 (h:m:s)
- Avg Speed: 12.5 mph
- Max Speed: 23.2 mph
- Avg Power: 106 W
- Max Power: 311 W
- Calories: 2,318 C
- Avg Weight: 163.6