Period 12 – Week 1 Training Report
PERIOD 12 – WEEK 1 (09/10 – 09/16) TRAINING REPORT
HIGHLIGHTS: This was the second of two taper weeks leading to the time trials at Senior Olympics. The aim of this period is to peak for Senior Olympics, recover, and rebuild for Delaware Senior Olympics, the last two races of the season. Workouts on Monday, Tuesday, and Thursday were conducted indoors on a power trainer. Workouts on Friday and Saturday were conducted outdoors on a local bike trail.
Monday’s workout was four-minute intervals above 250 watts and 132 bpm heart rate, followed by four-minutes of recovery, repeated four times. Average speed was 15.9 mph; maximum speed was 22.0 mph. Average power was 140 watts; maximum power was 528 watts.
Tuesday’s workout was a TABATA intervals session consisting of a “flat out” sprint for 20 seconds and recovery for 10 seconds, repeated eight times per set. Two sets were completed. Average speed was 17.5 mph; maximum speed was 24.8 mph. Average power was 107 watts; maximum power was 528 watts..
Thursday’s workout was a 15.64 mile effort at 60%-70% MHR completed in 1:00:15. Average speed was 15.7 mph; maximum speed was 21.5 mph.
Friday’s workout was a 9.45 mile effort at 60% MHR completed in 0:30:02. Average speed was 18.9 mph; maximum speed was 19.9 mph. Average power was 126 watts; maximum power was 166 watts.
Saturday’s workout was a 14.44 mile effort at 60%-70% MHR completed in 0:53:45. Average speed was 16.2 mph; maximum speed was 22.5 mph.
Sunday was race day: Race Report #5: Northern VA Senior Olympics Time Trials
BY THE NUMBERS:
- Total Distance: 87.03 mi
- Longest Ride: 16.36 mi
- Total Time for Week: 5:42:12 (h:m:s)
- Avg Speed: 18.0 mph
- Max Speed: 27.5 mph
- Avg Power: 157 W
- Max Power: 528 W
- Calories: 2,165 C
- Avg Weight: 164.6