Period 2 – Week 1 Training Report
PERIOD 2 – WEEK 1 (12/14 – 12/20) TRAINING REPORT
HIGHLIGHTS: This was the base week of the second training period of the 2016 race season. The goal of this training period is to continue the process of building a sound aerobic base using mainly stamina sessions at 70%-82% MHR and some endurance efforts at 82%-95% MHR. 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 intensive endurance effort at 90%-95% MHR for two 10-minute intervals in the 53 x 19 gear at 95 RPM cadence with two minutes active recovery between intervals. Average speed was 20.0 mph; maximum speed was 23.6 mph. Average power was 149 watts; maximum power was 223 watts.
Wednesday’s workout was a stamina effort at 70%-82% MHR for 40 minutes in the 53 x 17 gear at 95 RPM cadence. Average speed was 20.0 mph; maximum speed was 21.5 mph. Average power was 143 watts; maximum power was 172 watts. Also included 35 minutes of leg strengthening exercises.
Thursday’s workout was an endurance effort of five minutes at 82%-90% MHR, followed by five minutes at 90%-95% MHR, repeated three times in the 53 x 16 gear at 90-95 RPM cadence. Average speed was 20.0 mph; maximum speed was 23.3 mph. Average power was 147 watts; maximum power was 217 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 17.8 mph; maximum speed was 19.5 mph. Average power was 104 watts; maximum power was 132 watts. Also included 30 minutes of leg strengthening exercises.
Saturday’s workout was a 26.66 mile effort at 82%-90% MHR at 90 RPM cadence completed in 1:50:14. Average speed was 14.9 mph; maximum speed was 25.7 mph.
Sunday’s workout was a 37.06 mile effort at 70%-82% MHR at 90 RPM cadence completed in 2:30:50. Average speed was 15.0 mph; maximum speed was 27.1 mph.
BY THE NUMBERS:
- Total Distance: 123.04 mi
- Longest Ride: 37.06 mi
- Total Time for Week: 8:28:12 (h:m:s)
- Avg Speed: 14.5 mph
- Max Speed: 27.1 mph
- Avg Power: 137 W
- Max Power: 223 W
- Calories: 3,109 C
- Avg Weight: 164.9