Period 4 – Week 2 Training Report

PERIOD 4 – WEEK 2 (02/09 – 02/15) TRAINING REPORT

HIGHLIGHTS: This was the buildup week of this training period, featuring power and tempo efforts at 93%-95% MHR on Tuesday and Thursday. All of the weekday workouts were conducted indoors on the trainer. Saturday’s workout was conducted outdoors in chilly temperatures on the local bike trail, but Sunday’s workout was conducted indoors due to sub-freezing temperatures and high winds after a snow storm Saturday night.

Tuesday’s workout was a power interval session at 90%-95% MHR for five intervals of four minutes in the 52 x 12 gear at 70 RPM cadence, with three minutes recovery below 70% MHR between the intervals. Average speed was 20.3 mph; maximum speed was 25.6 mph. Average power was 155 watts; maximum power was 280 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 19.7 mph; maximum speed was 21.2 mph. Average power was 137 watts; maximum power was 164 watts.

Thursday’s workout was a progressive endurance effort: 10 minutes at 90% MHR in the 52 x 16 gear at 95 RPM cadence, followed immediately by 20 minutes at 95% MHR in the 52 x 15 gear at 86 RPM cadence, and followed immediately by eight minutes at 99% MHR in the 52 x 14 gear at 82 RPM cadence. Average speed was 21.2 mph; maximum speed was 24.3 mph. Average power was 174 watts; maximum power was 241 watts.

Friday’s workout was a recovery effort below 70% MHR for 40 minutes in the 52 x 19 gear at 95-100 RPM cadence. Average speed was 18.4 mph; maximum speed was 19.3 mph. Average power was 113 watts; maximum power was 128 watts.

Saturday’s workout was a 24.59 mile effort outdoors at 82%-90% MHR at 90-95 RPM cadence completed in 1:34:42. Average speed was 15.9 mph; maximum speed was 26.8 mph. This workout included two twenty minute segments at 95% MHR separated by a ten minute effort at 82%-90% MHR.

Sunday’s workout was a 22.17 mile effort indoors at 60%-75% MHR at 90+ RPM cadence completed in 1:05:02. Average speed was 20.5 mph; maximum speed was 27.6 mph. This workout included a twenty minute segment in the middle of the ride using slightly higher gears, pedaling at 80-90 RPM cadence, but maintaining a 60%-75% MHR. Every 10 minutes, shifted into 52 x 15 gear and sprinted for 20 seconds at 100 RPM cadence; completed four sprints.

BY THE NUMBERS:

  • Total Distance: 120.29 mi
  • Longest Ride: 24.59 mi
  • Total Time for Week: 6:19:51 (h:m:s)
  • Avg Speed: 19.0 mph
  • Max Speed: 27.6 mph
  • Avg Power: 150 W
  • Max Power: 349 W
  • Calories: 3,155 C
  • Avg Weight: 170.8