Period 12 – Week 1 Training Report
PERIOD 12 (RACING) WEEK 1 (08/11 – 08/17) TRAINING REPORT
HIGHLIGHTS: Racing continues to be the major activity (see Race Schedule). Training time is reduced, but intensity is maintained. Rather than the four week cycles of training sessions in previous periods, there is a switch to two week training cycles during the “racing periods” to maintain peak fitness for as long as possible.
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 20.7 mph; maximum speed was 26.0 mph. Average power was 162 watts; maximum power was 296 watts. Wednesday’s recovery workout was a 75%-80% MHR effort for 40 minutes at 95 RPM cadence in the 52 x 17 gear. Maximum speed was 21.8 mph.
Thursday’s power interval workout was rescheduled in favor of a pre-race rest day. Friday’s workout was an abbreviated power interval workout: 5 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 30.2 mph. Average power was 160 watts; maximum power was 455 watts.
Saturday’s race report has been posted. Sunday’s workout was a 45.86 mile recovery ride completed in 2:45:44 at 60%-70% MHR at 90-95 RPM cadence. Average speed was 16.6 mph; maximum speed was 30.2 mph.
BY THE NUMBERS:
- Total Distance: 108.10 mi
- Longest Ride: 45.86 mi
- Total Time for Week: 5:57:21 (h:m:s)
- Avg Speed: 18.1 mph
- Max Speed: 30.4 mph
- Avg Power: 152 W
- Max Power: 455 W
- Calories: 2,667 C
- Avg Weight: 173.9