Period 2 – Week 1 Training Report
PERIOD 2 – WEEK 1 (12/08 – 12/14) TRAINING REPORT
HIGHLIGHTS: This was a base week starting the second aerobic training period. All of the workouts, with the exception of Sunday’s ride, were conducted indoors on the trainer.
Tuesday’s workout was an intensive endurance effort at 85% MHR for two intervals of ten minutes in the 52 x 16 gear at 95 RPM cadence, with two minutes recovery below 70% MHR. Average speed was 20.3 mph; maximum speed was 23.3 mph. Average power was 153 watts; maximum power was 216 watts.
Wednesday’s workout was a recovery effort below 70% MHR for 40 minutes in the 52 x 19 gear at 95 RPM cadence. Average speed was 18.6 mph; maximum speed was 19.7 mph. Average power was 118 watts; maximum power was 136 watts.
Thursday’s workout was an endurance effort: five minutes at 90% MHR in the 52 x 16 gear at 92 RPM cadence, followed immediately by five minutes at 95% MHR in the 52 x 16 gear at 97 RPM cadence. This sequence was repeated three times without a recovery break. Average speed was 20.8 mph; maximum speed was 23.8 mph. Average power was 162 watts; maximum power was 228 watts.
Friday’s workout was a recovery effort below 70% MHR for 40 minutes in the 52 x 19 gear at 95-100 RPM cadence. Average speed was 18.5 mph; maximum speed was 19.4 mph. Average power was 117 watts; maximum power was 130 watts.
Saturday’s workout was a 22.26 mile effort on the trainer at 82%-90% MHR in the 52 x 16 gear at 92 RPM cadence, completed in 1:05:02. Average speed was 20.7 mph; maximum speed was 22.7 mph. Average power was 159 watts; maximum power was 201 watts.
Sunday’s workout was a 28.50 mile effort outdoors at 75% MHR in the small chain ring at 90 RPM cadence, completed in 1:53:40. Average speed was 15.4 mph; maximum speed was 27.7 mph.
BY THE NUMBERS:
- Total Distance: 110.48 mi
- Longest Ride: 28.50 mi
- Total Time for Week: 6:00:50 (h:m:s)
- Avg Speed: 18.4 mph
- Max Speed: 27.7 mph
- Avg Power: 145 W
- Max Power: 228 W
- Calories: 2,780 C
- Avg Weight: 171.28