Period 3 – Week 1 Training Report
PERIOD 3 – WEEK 1 (01/05 – 01/11) TRAINING REPORT
HIGHLIGHTS: This was a base week starting the third aerobic training period. All of the weekday workouts were conducted indoors on the trainer. Both weekend workouts were conducted indoors due to sub-freezing temperatures and snow/ice cover on the local bike trail.
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 between the intervals. Average speed was 20.4 mph; maximum speed was 23.4 mph. Average power was 156 watts; maximum power was 219 watts.
Wednesday’s workout was a steady ride at 71% – 82% MHR for one hour in the 52 x 17 gear at 95 RPM cadence. Average speed was 19.5 mph; maximum speed was 21.4 mph. Average power was 133 watts; maximum power was 171 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 and a half times without a recovery break. Average speed was 20.8 mph; maximum speed was 23.4 mph. Average power was 161 watts; maximum power was 218 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 18.6 mph; maximum speed was 19.6 mph. Average power was 118 watts; maximum power was 133 watts.
Saturday’s workout was a 23.59 mile effort on the trainer at 82%-90% MHR in the 52 x 16 gear at 90-95 RPM cadence, completed in 1:10:01. Average speed was 20.2 mph; maximum speed was 22.7 mph. Average power was 149 watts; maximum power was 200 watts.
Sunday’s workout was a 23.68 mile effort on the trainer at 75% MHR in the 52 x 17 gear at 92-95 RPM cadence, completed in 1:10:01. Average speed was 20.3 mph; maximum speed was 22.9 mph. Average power was 150 watts; maximum power was 205 watts.
BY THE NUMBERS:
- Total Distance: 117.93 mi
- Longest Ride: 23.68 mi
- Total Time for Week: 5:53:07 (h:m:s)
- Avg Speed: 20.1 mph
- Max Speed: 23.4 mph
- Avg Power: 146 W
- Max Power: 219 W
- Calories: 3,087 C
- Avg Weight: 171.68