Period 4 – Week 2 Training Report
PERIOD 4 – WEEK 2 (02/15 – 02/21) TRAINING REPORT
HIGHLIGHTS: This was the buildup 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 were completed on the local bike trail.
Tuesday’s workout was an intensive endurance effort at 95%-97% MHR for five four-minute intervals in the 53 x 13 gear at 55-70 RPM cadence with three minutes active recovery between intervals. Average speed was 20.1 mph; maximum speed was 24.6 mph. Average power was 150 watts; maximum power was 250 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 19.4 mph; maximum speed was 21.3 mph. Average power was 131 watts; maximum power was 177 watts.
Thursday’s workout was an endurance effort of ten minutes in the 53 x 17 gear at 100 RPM cadence at 82%-90% MHR, followed by fifteen minutes at 95 RPM cadence in the 53 x 16 gear at 90%-95% MHR, followed by eight minutes in the 53 x 15 gear at 85 RPM cadence at 100% MHR. Average speed was 20.5 mph; maximum speed was 23.9 mph. Average power was 157 watts; maximum power was 233 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 18.4 mph; maximum speed was 19.8 mph. Average power was 114 watts; maximum power was 139 watts.
Saturday’s workout was a 30.30 mile effort at 82%-90% MHR at 90 RPM cadence completed in 2:00:03. Average speed was 15.3 mph; maximum speed was 27.8 mph.
Sunday’s workout was a 44.10 mile effort at 70%-82% MHR at 90-95 RPM cadence completed in 2:50:31. Average speed was 15.7 mph; maximum speed was 26.6 mph. Also completed nine 20-second sprints at 100 RPM cadence.
BY THE NUMBERS:
- Total Distance: 138.47 mi
- Longest Ride: 44.10 mi
- Total Time for Week: 9:06:07 (h:m:s)
- Avg Speed: 15.2 mph
- Max Speed: 27.8 mph
- Avg Power: 141 W
- Max Power: 250 W
- Calories: 3,414 C
- Avg Weight: 163.0