Period 10 – Week 1 Training Report
PERIOD 10 (TAPERING/RACING) WEEK 1 (06/16 – 06/22) TRAINING REPORT
HIGHLIGHTS: This was the first week of this training period. The Tuesday power workout was a lactate tolerance and speed effort at 90%-92% MHR. The usual number of intervals was reduced: 2 x 2 minute intervals at 90% MHR in 52 x 15 gear with 2 minutes recovery between each interval; 5 x 1 minute intervals at 92% MHR in 52 x 14 gear with 1 minute recovery between intervals; 5 x 30 second sprint interval in 52 x 13 gear with 2 minutes recovery between each interval. Average speed was 20.9 mph; maximum speed was 30.6 mph. Average power was 170 watts; maximum power was 473 watts. Wednesday’s recovery workout was a 75%-80% MHR effort for 40 minutes at 95 RPM cadence in the 52 x 16 gear. Maximum speed was 23.3 mph.
Thursday’s power interval workout was replaced by a rest day. Friday’s recovery workout was at 60%-70% MHR, but included 5 x 15-second speed sprints. Average speed was 20.4 mph; maximum speed was 27.5 mph. Average power was 155 watts; maximum power was 503 watts.
Saturday’s race report is available. Sunday’s workout was a 45.46 mile recovery ride completed in 2:50:45 at 65%-75% MHR at 90-95 RPM cadence. Average speed was 16.2 mph; maximum speed was 24.4 mph.
BY THE NUMBERS:
- Total Distance: 119.81 mi
- Longest Ride: 45.46 mi
- Total Time for Week: 6:21:55 (h:m:s)
- Avg Speed: 18.7 mph
- Max Speed: 31.3 mph
- Avg Power: 168 W
- Max Power: 503 W
- Calories: 2,689 C
- Avg Weight: 172.1