Jul272014July 27, 2014July 27, 2014by Masters TTRacer

Period 11 – Week 2 Training Report

Posted in Training Reports

PERIOD 11 (RACING) WEEK 2 (07/21 – 07/27) TRAINING REPORT

HIGHLIGHTS: This was the second week of the pre-race training routine. The Tuesday power workout was a lactate tolerance and speed effort at over 92% MHR: 9 x 1 minute intervals in the 52 x 15 gear with 1 minute recovery between each interval. Average speed was 20.7 mph; maximum speed was 26.2 mph. Average power was 162 watts; maximum power was 301 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 24.1 mph.

Thursday was a rest day off the bike. Thursday’s power interval workout was moved to Friday: 5 x 15 second speed sprints in the 52 x 12 gear with 45 seconds recovery between sprints. Average speed was 20.3 mph: maximum speed was 30.5 mph. Average power was 151 watts; maximum power was 464 watts.

Saturday’s race report has been posted. Sunday’s recovery ride was a 45.46 mile ride completed in 2:56:09 at 60%-70% MHR at 90-95 RPM cadence. Average speed was 15.5 mph; maximum speed was 27.4 mph.

BY THE NUMBERS:

  • Total Distance: 106.95 mi
  • Longest Ride: 45.46 mi
  • Total Time for Week: 6:01:05 (h:m:s)
  • Avg Speed: 17.8 mph
  • Max Speed: 37.2 mph
  • Avg Power: 162 W
  • Max Power: 464 W
  • Calories: 2,640 C
  • Avg Weight: 174.5