Dec212014December 21, 2014December 22, 2014by Masters TTRacer

Period 2 – Week 2 Training Report

Posted in Training Reports

PERIOD 2 – WEEK 2 (12/15 – 12/21) TRAINING REPORT

HIGHLIGHTS: This was a buildup week during the second aerobic training period. All of the workouts were conducted indoors on the trainer due to temperatures below 40 degrees outdoors.

Tuesday’s workout was an intensive endurance effort at 85% MHR for two intervals of twelve minutes in the 52 x 16 gear at 95 RPM cadence, with two minutes recovery below 70% MHR. Average speed was 20.4 mph; maximum speed was 23.4 mph. Average power was 156 watts; maximum power was 220 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 18.5 mph; maximum speed was 19.6 mph. Average power was 116 watts; maximum power was 134 watts.

Thursday’s workout was an endurance effort: five minutes at 90% MHR in the 52 x 16 gear at 93 RPM cadence, followed immediately by five minutes at 95% MHR in the 52 x 16 gear at 98 RPM cadence. This sequence was repeated three and a half times without a recovery break. Average speed was 20.9 mph; maximum speed was 23.6 mph. Average power was 164 watts; maximum power was 224 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 18.6 mph; maximum speed was 19.6 mph. Average power was 118 watts; maximum power was 133 watts.

Saturday’s workout was a 22.85 mile effort on the trainer at 82%-90% MHR in the 52 x 16 gear at 90-95 RPM cadence, completed in 1:05:01. Average speed was 21.2 mph; maximum speed was 23.2 mph. Average power was 167 watts; maximum power was 214 watts.

Sunday’s workout was a 26.15 mile effort on the trainer at 75% MHR in the 52 x 17 gear at 95 RPM cadence, completed in 1:20:02. Average speed was 19.6 mph; maximum speed was 21.4 mph. Average power was 136 watts; maximum power was 171 watts.

BY THE NUMBERS:

  • Total Distance: 112.00 mi
  • Longest Ride: 26.15 mi
  • Total Time for Week: 5:36:12 (h:m:s)
  • Avg Speed: 20.0 mph
  • Max Speed: 23.6 mph
  • Avg Power: 148 W
  • Max Power: 224 W
  • Calories: 2,931 C
  • Avg Weight: 170.65