Period 12 – Week 1 Training Report
PERIOD 12 – WEEK 1 (10/05 – 10/11) TRAINING REPORT
HIGHLIGHTS: This was the first of four weeks of training leading up to the rescheduled final race of the season. All of the weekday workouts were conducted indoors on the trainer. The weekend workouts were conducted on a local bike trail.
Tuesday’s workout was an “Over/Under” effort at 95%-105% MHR for eight intervals in the 53 x 19 gear at 95-100 RPM cadence. Average speed was 17.1 mph; maximum speed was 19.9 mph. Average power was 162 watts; maximum power was 238 watts.
Wednesday’s workout was an aerobic effort at 70%-82% MHR for 60 minutes in the 53 x 17 gear at 90-95 RPM cadence. Average speed was 19.8 mph; maximum speed was 21.4 mph. Average power was 140 watts; maximum power was 168 watts.
Thursday’s workout was a tempo workout at 82%-90% MHR for 40 minutes in the 53 x 19 gear at 90-95 RPM cadence. Average speed was 16.7 mph; maximum speed was 19.3 mph. Average power was 149 watts; maximum power was 216 watts.
Friday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 19 gear at 95 RPM cadence. Average speed was 18.6 mph; maximum speed was 19.8 mph. Average power was 117 watts; maximum power was 137 watts.
Saturday’s workout was a 24.56 mile effort at 75%-85% MHR at 90 RPM cadence, with 30 minutes at 85%-93% MHR in the middle of the ride, completed in 1:30:06. Average speed was 16.6 mph; maximum speed was 28.4 mph.
Sunday’s workout was a 24.51 mile effort at 60%-75% MHR at 90 RPM cadence, with 30 minutes at 75%-85% MHR in the middle of the ride, completed in 1:35:15. Average speed was 15.5 mph; maximum speed was 26.6 mph. Also completed six 20-second sprints at 100 RPM cadence.
BY THE NUMBERS:
- Total Distance: 113.20 mi
- Longest Ride: 24.56 mi
- Total Time for Week: 6:39:29 (h:m:s)
- Avg Speed: 17.0 mph
- Max Speed: 28.4 mph
- Avg Power: 143 W
- Max Power: 238 W
- Calories: 2,821 C
- Avg Weight: 166.12