Sep132015September 13, 2015November 1, 2015by Masters TTRacer

Period 11 – Week 2 Training Report

Posted in Training Reports

PERIOD 11 – WEEK 2 (09/07 – 09/13) TRAINING REPORT

HIGHLIGHTS: This was the second week of the final training period of the season. There was a tapering of all workouts preparing for a 10 km and a 20 km time trial on Sunday during the local senior olympics. All of the weekday workouts, including Saturday’s workout, were conducted indoors on the trainer. Sunday’s races were conducted on local rural roads.

Tuesday’s workout was an “Over/Under” effort at 95%-105% MHR for five intervals in the 53 x 19 gear at 95-100 RPM cadence. Average speed was 16.9 mph; maximum speed was 20.2 mph. Average power was 157 watts; maximum power was 244 watts.

Wednesday’s workout was an aerobic effort at 60%-75% MHR for 45 minutes in the 53 x 17 gear at 90-95 RPM cadence. Average speed was 19.7 mph; maximum speed was 21.4 mph. Average power was 130 watts; maximum power was 171 watts.

Thursday’s workout was Tabata sprint intervals at 105+% MHR for eight repeats in the 53 x 17 gear at 100+ RPM cadence. Average speed was 16.1 mph; maximum speed was 23.4 mph. Average power was 137 watts; maximum power was 369 watts.

Friday’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 19.7 mph; maximum speed was 21.4 mph. Average power was 138 watts; maximum power was 219 watts.

Saturday’s workout was a recovery effort below 70% MHR for 40 minutes in the 53 x 19 gear at 95 RPM cadence. Also completed five 15-second all-out sprints at 120 RPM cadence in the middle of the workout. Average speed was 18.3 mph; maximum speed was 26.3 mph.

Finished first in both age-group time trials on Sunday. Official time in the 10 km time trial was 0:16:49 (22.17 mph average), missing a new age-group course record by 10 seconds. Official time in the 20 km time trial was 0:34:19 (22.05 mph average), lowering the age-group course record by 41 seconds. The race reports have been posted.

BY THE NUMBERS:

  • Total Distance: 91.39 mi
  • Longest Ride: 19.72 mi
  • Total Time for Week: 4:53:16 (h:m:s)
  • Avg Speed: 18.7 mph
  • Max Speed: 31.4 mph
  • Avg Power: 135 W
  • Max Power: 369 W
  • Calories: 2,391 C
  • Avg Weight: 166.35