Period 4 – Week 1 Training Report
PERIOD 4 – WEEK 1 (02/08 – 02/14) TRAINING REPORT
HIGHLIGHTS: This was the base week for the fourth 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%-100% MHR. All of the workouts were conducted indoors on the trainer. The weekend workouts on the local bike trail were cancelled due to subfreezing temperatures and wind chill in the single digits.
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 19.7 mph; maximum speed was 24.7 mph. Average power was 145 watts; maximum power was 271 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 19.8 mph; maximum speed was 21.3 mph. Average power was 138 watts; maximum power was 168 watts.
Thursday’s workout was an endurance effort of fifteen minutes in the 53 x 17 gear at 100 RPM cadence at 82%-90% MHR, followed by ten minutes at 95 RPM cadence in the 53 x 16 gear at 90%-95% MHR, followed by five minutes in the 53 x 15 gear at 85 RPM cadence at 100% MHR. Average speed was 20.8 mph; maximum speed was 24.2 mph. Average power was 161 watts; maximum power was 239 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 136 watts.
Saturday’s workout was a 29.96 mile effort at 82%-90% MHR at 90 RPM cadence completed in 1:25:17. Average speed was 21.1 mph; maximum speed was 23.6 mph. Average power was 167 watts; maximum power was 225 watts.
Sunday’s workout was a 25.47 mile effort at 70%-82% MHR at 90-95 RPM cadence completed in 1:15:02. Average speed was 20.4 mph; maximum speed was 24.8 mph. Average power was 152 watts; maximum power was 257 watts.
BY THE NUMBERS:
- Total Distance: 116.58 mi
- Longest Ride: 29.96 mi
- Total Time for Week: 5:45:25 (h:m:s)
- Avg Speed: 20.3 mph
- Max Speed: 24.8 mph
- Avg Power: 151 W
- Max Power: 271 W
- Calories: 3,111 C
- Avg Weight: 164.8