PERIOD 3 – WEEK 4 (02/01 – 02/07) TRAINING REPORT
HIGHLIGHTS: This was the recovery week for the third training period of the 2016 race season. The goal of this training period was 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 weekday workouts were conducted indoors on the trainer. The weekend workouts were conducted on a local bike trail.
Tuesday’s workout was an intensive endurance effort at 95%-97% MHR for two ten-minute intervals in the 53 x 16 gear at 95 RPM cadence with two minutes active recovery between intervals. Average speed was 20.0 mph; maximum speed was 23.7 mph. Average power was 148 watts; maximum power was 224 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 21.6 mph. Average power was 138 watts; maximum power was 174 watts.
Thursday’s workout was a Functional Threshold Power (FTP) test at 100% MHR in the 53 x 15 gear at 85+ RPM cadence. Average speed was 20.5 mph; maximum speed was 25.7 mph. Average power was 157 watts; maximum power was 281 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 18.7 mph; maximum speed was 19.7 mph. Average power was 118 watts; maximum power was 135 watts.
Saturday’s workout was a 24.57 mile effort at 82%-90% MHR at 90 RPM cadence completed in 1:37:57. Average speed was 15.5 mph; maximum speed was 27.5 mph.
Sunday’s workout was a 34.95 mile effort at 70%-82% MHR at 90 RPM cadence completed in 2:21:15, with 40 minutes at 82%-90% MHR. Also completed eight 20-second sprints at 100 RPM cadence. Average speed was 15.1 mph; maximum speed was 26.8 mph.
BY THE NUMBERS:
- Total Distance: 126.36 mi
- Longest Ride: 34.94 mi
- Total Time for Week: 7:21:19 (h:m:s)
- Avg Speed: 17.2 mph
- Max Speed: 27.5 mph
- Avg Power: 143 W
- Max Power: 281 W
- Calories: 2,936 C
- Avg Weight: 164.0