PERIOD 11 (RACING) WEEK 3 (07/28 – 08/03) TRAINING REPORT
HIGHLIGHTS: This week was a repeat of the first week of the two week training cycle started two weeks ago. The Tuesday power workout was a lactate tolerance and speed effort at over 92% MHR: 7 x 1 minute intervals in the 52 x 15 gear with 1 minute recovery between each interval. Average speed was 20.1 mph; maximum speed was 26.2 mph. Average power was 159 watts; maximum power was 305 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 23.9 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 20.6 mph: maximum speed was 30.8 mph. Average power was 152 watts; maximum power was 481 watts. Friday’s recovery workout was an easy 13.09 mile effort indoors. Average speed was 19.6 mph; maximum speed was 21.2 mph.
The weekend rides were conducted outdoors. Saturday’s workout was a 24.58 mile effort at 17.0 mph average. Maximum speed was 28.2 mph. Sunday’s workout was a 45.43 mile recovery ride completed in 2:45:38 at 60%-70% MHR at 90-95 RPM cadence. Average speed was 16.5 mph; maximum speed was 28.9 mph.
BY THE NUMBERS:
- Total Distance: 114.71 mi
- Longest Ride: 45.43 mi
- Total Time for Week: 6:25:05 (h:m:s)
- Avg Speed: 17.9 mph
- Max Speed: 30.8 mph
- Avg Power: 153 W
- Max Power: 481 W
- Calories: 2,789 C
- Avg Weight: 173.7