Period 2 – Week 4 Training Report
PERIOD 2 – WEEK 4 (12/29 – 01/04) TRAINING REPORT
HIGHLIGHTS: This was a recovery week concluding the second aerobic training period. All of the weekday workouts were conducted indoors on the trainer. Both weekend workouts were conducted outdoors on the local bike trail.
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 between the intervals. 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 18.3 mph; maximum speed was 19.3 mph. Average power was 112 watts; maximum power was 128 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 20.6 mph; maximum speed was 23.7 mph. Average power was 160 watts; maximum power was 222 watts.
Friday’s workout was a recovery effort below 70% MHR for 40 minutes in the 52 x 19 gear at 90-95 RPM cadence. Average speed was 18.2 mph; maximum speed was 19.3 mph. Average power was 111 watts; maximum power was 128 watts.
Saturday’s workout was a 17.31 mile effort outdoors at 82%-90% MHR in the big chain ring at 90+ RPM cadence, completed in 1:13:27. Average speed was 14.6 mph; maximum speed was 26.7 mph.
Sunday’s workout was a 28.48 mile effort outdoors at 75% MHR in the small chain ring at 90+ RPM cadence, completed in 1:48:52. Average speed was 15.9 mph; maximum speed was 29.5 mph.
BY THE NUMBERS:
- Total Distance: 104.94 mi
- Longest Ride: 28.48 mi
- Total Time for Week: 6:04:24 (h:m:s)
- Avg Speed: 17.3 mph
- Max Speed: 29.5 mph
- Avg Power: 137 W
- Max Power: 222 W
- Calories: 2,528 C
- Avg Weight: 171.05