Dec072014December 7, 2014December 7, 2014by Masters TTRacer

Period 1 – Week 4 Training Report

Posted in Training Reports

PERIOD 1 – WEEK 4 (12/01 – 12/07) TRAINING REPORT

HIGHLIGHTS: This was a recovery week ending the first training period. All of the weekend rides were conducted indoors on the trainer due to inclement or cold weather. There was an exchange of emails with coach about my heart rate variability data, my 2015 race schedule, and small adjustments to my training zones.

Tuesday’s workout was a intensive endurance effort at 85% MHR for two intervals of seven minutes in the 52 x 15 gear at 87 RPM cadence, with five minutes recovery below 70% MHR. Average speed was 20.5 mph; maximum speed was 24.4 mph. Average power was 158 watts; maximum power was 243 watts.

Wednesday’s workout was a recovery effort below 70% MHR for 40 minutes in the 52 x 19 gear at 95 RPM cadence. Average speed was 18.6 mph; maximum speed was 19.6 mph. Average power was 118 watts; maximum power was 134 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 without a recovery break. Average speed was 20.6 mph; maximum speed was 24.3 mph. Average power was 160 watts; maximum power was 244 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 18.7 mph; maximum speed was 19.8 mph. Average power was 119 watts; maximum power was 136 watts.

Saturday’s workout was a 20.85 mile effort at 82%-90% MHR in the 52 x 16 gear at 95 RPM cadence, completed in 1:00:01. Average speed was 20.8 mph; maximum speed was 22.9 mph. Average power was 162 watts; maximum power was 208 watts.

Sunday’s workout was a 19.68 mile effort at 75% MHR in the 52 x 17 gear at 95 RPM cadence, completed in 1:00:01. Average speed was 19.7 mph; maximum speed was 21.4 mph. Average power was 138 watts; maximum power was 170 watts.

BY THE NUMBERS:

  • Total Distance: 96.00 mi
  • Longest Ride: 20.85 mi
  • Total Time for Week: 4:49:09 (h:m:s)
  • Avg Speed: 19.9 mph
  • Max Speed: 24.4 mph
  • Avg Power: 144 W
  • Max Power: 244 W
  • Calories: 2,494 C
  • Avg Weight: 170.14