Period 11 – Week 1 Training Report
PERIOD 11 (RACING) WEEK 1 (07/14 – 07/20) TRAINING REPORT
HIGHLIGHTS: Racing is now the major activity (see Race Schedule). Training time is reduced, but intensity is maintained. Rather than the four week cycles of training sessions in previous periods, there is a switch to two week training cycles during the “racing periods” to maintain peak fitness for as long as possible.
The Tuesday power workout was a lactate tolerance and speed effort at over 92% MHR: 7 x 1 minute intervals in the 52 x 16 gear with 1 minute recovery between each interval. Average speed was 19.9 mph; maximum speed was 27.6 mph. Average power was 149 watts; maximum power was 350 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 22.6 mph.
Thursday’s power interval workout was 7 x 15 second speed sprints in the 52 x 12 gear with 45 seconds recovery between sprints. Average speed was 20.2 mph: maximum speed was 30.4 mph. Average power was 152 watts; maximum power was 461 watts. Friday’s recovery workout was an easy 16.31 mile effort outdoors. Average speed was 16.8 mph; maximum speed was 28.7 mph.
The weekend rides were conducted outdoors. Saturday’s workout was a 24.54 mile effort at 16.8 mph average. Maximum speed was 30.2 mph. Sunday’s workout was a 45.47 mile recovery ride completed in 2:49:09 at 60%-70% MHR at 90-95 RPM cadence. Average speed was 16.4 mph; maximum speed was 28.7 mph.
BY THE NUMBERS:
- Total Distance: 120.18 mi
- Longest Ride: 45.47 mi
- Total Time for Week: 7:02:55 (h:m:s)
- Avg Speed: 17.0 mph
- Max Speed: 30.4 mph
- Avg Power: 154 W
- Max Power: 461 W
- Calories: 2,977 C
- Avg Weight: 174.3