Period 11 – Week 1 Training Report
PERIOD 11 – WEEK 1 (08/31 – 09/06) TRAINING REPORT
HIGHLIGHTS: This was the first week of five weeks of workouts covering the last three races of the season. Two new power interval workouts were introduced for the first time. The Tuesday session features a workout called “Over/Under,” riding above my racing threshold for one minute, followed immediately by two minutes just below my racing threshold, repeated up to 10 times. The Thursday workout features Tabata intervals, developed by a Japanese sports scientist. Sprint at your absolute maximum for 20 seconds followed immediately by only 10 seconds rest. The sprint/rest is repeated eight times. 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 “Over/Under” effort at 95%-105% MHR for 10 intervals in the 53 x 19 gear at 95-100 RPM cadence. Average speed was 17.3 mph; maximum speed was 20.9 mph. Average power was 166 watts; maximum power was 269 watts.
Wednesday’s workout was an aerobic effort at 60%-75% MHR for 60 minutes in the 53 x 17 gear at 95 RPM cadence. Average speed was 19.8 mph; maximum speed was 21.8 mph. Average power was 140 watts; maximum power was 181 watts.
Thursday’s workout was the Tabata sprint intervals at 105+% MHR for eight repeats in the 53 x 19 gear at 100+ RPM cadence. Average speed was 15.8 mph; maximum speed was 21.9 mph. Average power was 129 watts; maximum power was 309 watts.
Friday’s workout was a recovery effort below 70% MHR for 40 minutes in the 53 x 19 gear at 95+ RPM cadence. Average speed was 18.8 mph; maximum speed was 19.8 mph. Average power was 120 watts; maximum power was 136 watts.
Saturday’s workout was a 26.63 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 1:32:05. Average speed was 17.4 mph; maximum speed was 30.8 mph.
Sunday’s workout was a 26.63 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 1:33:20. Average speed was 17.2 mph; maximum speed was 28.7 mph. Also completed seven 20-second sprints at 100 RPM cadence.
BY THE NUMBERS:
- Total Distance: 109.12 mi
- Longest Ride: 26.63 mi
- Total Time for Week: 6:09:32 (h:m:s)
- Avg Speed: 17.7 mph
- Max Speed: 30.8 mph
- Avg Power: 142 W
- Max Power: 309 W
- Calories: 2,649 C
- Avg Weight: 165.48