Period 10 – Week 1 Training Report
PERIOD 10 – WEEK 1 (07/25 – 07/31) TRAINING REPORT
HIGHLIGHTS: This was the base week for the tenth training period of the 2016 race season. The goal of this training period is to assess my optimum cadence, and to rebuild power, which appears to have diminished since my surgery in April and subsequent bout of pneumonia. The weekday workouts were conducted indoors on a trainer. The weekend workouts were conducted on a local bike trail.
Tuesday’s workout was a gear assessment effort at 100%-110% MHR featuring five five-minute intervals, followed by three minutes of active recovery. The first interval was conducted in the 53 x 18 gear; the second interval was conducted in the 53 x 17 gear; the third interval was conducted in the 53 x 16 gear; the fourth interval was conducted in the 53 x 15 gear; the fifth interval was conducted in the 53 x 14 gear. Average speed was 20.6 mph; maximum speed was 24.8 mph. Average power was 162 watts; maximum power was 297 watts.
Wednesday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 19 gear at 90-95 RPM cadence. Average speed was 19.8 mph; maximum speed was 21.0 mph. Average power was 143 watts; maximum power was 237 watts.
Thursday’s workout was another gear assessment effort at 100%-110% MHR featuring five five-minute intervals, followed by three minutes of active recovery. The gear sequence was reversed from Tuesday’s workout. The first interval was conducted in the 53 x 14 gear; the second interval was conducted in the 53 x 15 gear; the third interval was conducted in the 53 x 16 gear; the fourth interval was conducted in the 53 x 17 gear; the fifth interval was conducted in the 53 x 18 gear. Average speed was 20.5 mph; maximum speed was 25.4 mph. Average power was 162 watts; maximum power was 315 watts.
Friday’s workout was cancelled to recover from the gear assessment efforts. The workout time was added to Sunday’s workout.
Saturday’s workout was a 24.48 mile effort at 75%-85% MHR at 90-100 RPM cadence completed in 1:28:59, with two 20-minute intervals at 85%-93% MHR. Average speed was 16.5 mph; maximum speed was 29.8 mph.
Sunday’s workout was a 51.32 mile effort at 70%-82% MHR at 95-100 RPM cadence, with 40 minutes at 82%-90% MHR, completed in 3:09:31. Average speed was 16.3 mph; maximum speed was 27.9 mph. Also completed 13 20-second sprints at 100-110 RPM cadence.
BY THE NUMBERS:
- Total Distance: 131.39 mi
- Longest Ride: 51.32 mi
- Total Time for Week: 7:22:35 (h:m:s)
- Avg Speed: 17.8 mph
- Max Speed: 29.8 mph
- Avg Power: 157 W
- Max Power: 315 W
- Calories: 2,880 C
- Avg Weight: 159.5