Period 3 – Week 3 Training Report
PERIOD 3 – WEEK 3 (01/25 – 01/31) TRAINING REPORT
HIGHLIGHTS: This was the overload week for the third 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 stamina sessions at 70%-82% MHR and some endurance efforts at 82%-95% MHR, while introducing more intensive power and tempo efforts at 95% MHR. All of the workouts were conducted indoors on the trainer. The weekend workouts on the local bike trail were cancelled due to continuing snow cover.
Tuesday’s workout was an intensive endurance effort at 95%-97% MHR for four four-minute intervals in the 53 x 13 gear at 55-70 RPM cadence with three minutes active recovery between intervals. Average speed was 19.6 mph; maximum speed was 25.3 mph. Average power was 143 watts; maximum power was 247 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 21.7 mph. Average power was 138 watts; maximum power was 176 watts.
Thursday’s workout was an endurance effort of fifteen minutes at 82%-90% MHR, followed by ten minutes at 90%-95% MHR, followed by five minutes at 95%+ MHR in the 53 x 16 gear at 92-97 RPM cadence. Average speed was 20.5 mph; maximum speed was 24.3 mph. Average power was 157 watts; maximum power was 238 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 18.5 mph; maximum speed was 19.6 mph. Average power was 115 watts; maximum power was 133 watts.
Saturday’s workout was a 29.60 mile effort at 82%-90% MHR at 90 RPM cadence completed in 1:25:04. Average speed was 20.9 mph; maximum speed was 23.2 mph. Average power was 163 watts; maximum power was 209 watts.
Sunday’s workout was a 28.92 mile effort at 70%-82% MHR at 90-95 RPM cadence completed in 1:25:02. Average speed was 20.4 mph; maximum speed was 23.4 mph. Average power was 153 watts; maximum power was 236 watts.
BY THE NUMBERS:
- Total Distance: 118.96 mi
- Longest Ride: 28.92 mi
- Total Time for Week: 5:55:14 (h:m:s)
- Avg Speed: 20.1 mph
- Max Speed: 25.3 mph
- Avg Power: 136 W
- Max Power: 277 W
- Calories: 3,161 C
- Avg Weight: 163.5