Period 11 – Week 4 Training Report

PERIOD 11 (RACING) WEEK 4 (08/04 – 08/10) TRAINING REPORT

HIGHLIGHTS: This week was a modified first week of the two week training cycle started three 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 20.6 mph; maximum speed was 25.6 mph. Average power was 161 watts; maximum power was 287 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 22.7 mph.

Thursday’s power interval workout was replaced by a recovery effort at 60%-70% MHR for 40 minutes at 95 RPM cadence in the 52 x 17 gear. Maximum speed was 20.9 mph. Friday was a rest day. Thursday’s power interval workout was moved to Saturday: 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 30.7 mph. Average power was 161 watts; maximum power was 475 watts. Sunday’s race report has been posted.

BY THE NUMBERS:

• Total Distance: 71.61 mi
• Longest Ride: 21.02 mi
• Total Time for Week: 3:25:58 (h:m:s)
• Avg Speed: 20.9 mph
• Max Speed: 30.7 mph
• Avg Power: 158 W
• Max Power: 475 W
• Calories: 1,956 C
• Avg Weight: 174.2