Period 10 – Week 1 Training Report
PERIOD 10 – WEEK 1 (07/27 – 08/02) TRAINING REPORT
HIGHLIGHTS: With eight weeks until the seventh and eighth races of the season, coach recommended spending the next five weeks rebuilding my endurance, and promote continued body weight loss. This was the first week of endurance workouts. All of the weekday workouts were conducted indoors on the trainer. The weekend workouts were conducted outdoors on the local bike trail.
Tuesday’s workout was an intensive endurance effort at 85%-93% MHR for three intervals of six minutes in the 53 x 17 gear at 100 RPM cadence, with two minutes recovery below 70% MHR. Average speed was 19.3 mph; maximum speed was 23.3 mph. Average power was 133 watts; maximum power was 214 watts.
Wednesday’s workout was an aerobic effort at 60%-75% MHR for 60 minutes in the 53 x 21 gear at 90-95 RPM cadence. Average speed was 16.8 mph; maximum speed was 17.8 mph. Average power was 150 watts; maximum power was 171 watts.
Thursday’s workout was an endurance effort: six minutes at 90%-95% MHR in the 53 x 19 gear at 90-100 RPM cadence, followed by one minute recovery. This pattern was repeated for intervals of five minutes, four minutes, three minutes, two minutes and one minute. Average speed was 16.9 mph; maximum speed was 20.4 mph. Average power was 155 watts; maximum power was 252 watts.
Friday’s workout was a recovery effort below 70% MHR for 40 minutes in the 53 x 19 gear at 95-100 RPM cadence. Average speed was 19.3 mph; maximum speed was 20.4 mph. Average power was 130 watts; maximum power was 149 watts.
Saturday’s workout was a 24.53 mile effort at 75%-85% MHR at 90 RPM cadence, with 30 minutes at 85%-93% MHR in the middle of the ride, completed in 1:25:58. Average speed was 17.2 mph; maximum speed was 30.2 mph.
Sunday’s workout was a 28.42 mile effort at 60%-75% MHR at 90 RPM cadence, with 60 minutes at 75%-85% MHR in the middle of the ride, completed in 1:42:02. Average speed was 16.8 mph; maximum speed was 28.8 mph. Also completed seven 20-second sprints at 100 RPM cadence.
BY THE NUMBERS:
- Total Distance: 112.72 mi
- Longest Ride: 28.42 mi
- Total Time for Week: 6:28:08 (h:m:s)
- Avg Speed: 17.4 mph
- Max Speed: 30.2 mph
- Avg Power: 143 W
- Max Power: 252 W
- Calories: 2,752 C
- Avg Weight: 165.77