PERIOD 10 (TAPERING/RACING) WEEK 4 (07/07 – 07/13) TRAINING REPORT
HIGHLIGHTS: This was the fourth 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 20.3 mph; maximum speed was 28.7 mph. Average power was 161 watts; maximum power was 392 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 23.6 mph.
Thursday’s power interval workout was replaced by a 60%-70% MHR effort for 40 minutes at 90 RPM cadence in the 52 x 17 gear: maximum speed was 21.1 mph, Friday’s recovery workout was replaced by a rest day.
Saturday’s workout was 5 x 15-second speed sprints. Average speed was 19.9 mph; maximum speed was 30.6 mph. Average power was 146 watts; maximum power was 472 watts. Sunday’s race report is available.
BY THE NUMBERS:
- Total Distance: 75.99 mi
- Longest Ride: 14.23 mi
- Total Time for Week: 3:48:11 (h:m:s)
- Avg Speed: 20.0 mph
- Max Speed: 30.8 mph
- Avg Power: 153 W
- Max Power: 472 W
- Calories: 1,992 C
- Avg Weight: 172.4