Period 2- Week 2 Training Report
PERIOD 2 – WEEK 2 (12/21 – 12/27) TRAINING REPORT
HIGHLIGHTS: This was the buildup 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 three eight-minute intervals in the 53 x 16 gear at 95 RPM cadence with two minutes active recovery between intervals. Average speed was 20.2 mph; maximum speed was 24.0 mph. Average power was 154 watts; maximum power was 232 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 19.8 mph; maximum speed was 21.7 mph. Average power was 139 watts; maximum power was 174 watts. Also included 30 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 and a half times in the 53 x 16 gear at 90-95 RPM cadence. Average speed was 20.5 mph; maximum speed was 24.3 mph. Average power was 157 watts; maximum power was 243 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 18.3 mph; maximum speed was 19.6 mph. Average power was 112 watts; maximum power was 132 watts. Also included 30 minutes of leg strengthening exercises.
Saturday’s workout was a 28.48 mile effort at 82%-90% MHR at 90 RPM cadence completed in 1:46:14. Average speed was 16.2 mph; maximum speed was 29.0 mph.
Sunday’s workout was a 37.07 mile effort at 70%-82% MHR at 90 RPM cadence completed in 2:27:52. Average speed was 15.2 mph; maximum speed was 28.1 mph.
BY THE NUMBERS:
- Total Distance: 129.29 mi
- Longest Ride: 37.07 mi
- Total Time for Week: 8:27:13 (h:m:s)
- Avg Speed: 15,3 mph
- Max Speed: 29.0 mph
- Avg Power: 143 W
- Max Power: 243 W
- Calories: 3,201 C
- Avg Weight: 164.82