Period 2 – Week 3 Training Report
PERIOD 2 – WEEK 3 (12/22 – 12/28) TRAINING REPORT
HIGHLIGHTS: This was an overload week during the second aerobic training period. All of the weekday workouts were conducted indoors on the trainer. Both weekend rides were completed outdoors due to temperatures in the upper 50’s.
Tuesday’s workout was an intensive endurance effort at 85% MHR for three intervals of eight minutes in the 52 x 16 gear at 95 RPM cadence, with two minutes recovery below 70% MHR. Average speed was 20.2 mph; maximum speed was 23.4 mph. Average power was 152 watts; maximum power was 218 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 117 watts; maximum power was 135 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 four times without a recovery break. Average speed was 20.5 mph; maximum speed was 23.8 mph. Average power was 157 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 19.5 mph. Average power was 116 watts; maximum power was 133 watts.
Saturday’s workout was a 19.24 mile effort at 82%-90% MHR in the big chainring at 90+ RPM cadence, completed in 1:14:50. Average speed was 16.2 mph; maximum speed was 28.7 mph.
Sunday’s workout was a 34.96 mile effort at 75% MHR in the small chainring at 90+ RPM cadence, completed in 2:14:18. Average speed was 15.9 mph; maximum speed was 26.4 mph.
BY THE NUMBERS:
- Total Distance: 119.11 mi
- Longest Ride: 34.96 mi
- Total Time for Week: 6:47:20 (h:m:s)
- Avg Speed: 17.5 mph
- Max Speed: 28.7 mph
- Avg Power: 139 W
- Max Power: 228 W
- Calories: 2,974 C
- Avg Weight: 171.34