Period 2 – Week 3 Training Report
PERIOD 2 – WEEK 3 (12/28 – 01/03) TRAINING REPORT
HIGHLIGHTS: This was the overload 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 and Saturday workouts were conducted indoors on the trainer. Sunday’s workout was conducted on a local bike trail.
Tuesday’s workout was an intensive endurance effort at 90%-95% MHR for four eight-minute intervals in the 53 x 16 gear at 95 RPM cadence with two minutes active recovery between intervals. Average speed was 20.6 mph; maximum speed was 23.9 mph. Average power was 160 watts; maximum power was 231 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 19.7 mph; maximum speed was 21.3 mph. Average power was 137 watts; maximum power was 171 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 four times in the 53 x 16 gear at 90-95 RPM cadence. Average speed was 20.7 mph; maximum speed was 23.8 mph. Average power was 163 watts; maximum power was 226 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 18.8 mph; maximum speed was 20.2 mph. Average power was 120 watts; maximum power was 145 watts. Also included 35 minutes of leg strengthening exercises.
Saturday’s workout was a 25.66 mile effort at 82%-90% MHR at 90 RPM cadence completed in 1:15:02. Average speed was 20.5 mph; maximum speed was 22.7 mph. Average power was 155 watts; maximum power was 200 watts.
Sunday’s workout was a 28.45 mile effort at 70%-82% MHR at 90 RPM cadence completed in 1:55:18. Average speed was 15.3 mph; maximum speed was 27.6 mph.
BY THE NUMBERS:
- Total Distance: 123.86 mi
- Longest Ride: 28.45 mi
- Total Time for Week: 7:48:29 (h:m:s)
- Avg Speed: 15,9 mph
- Max Speed: 27.6 mph
- Avg Power: 150 W
- Max Power: 231 W
- Calories: 3,518 C
- Avg Weight: 166.04