Period 4 – Week 3 Training Report
PERIOD 4 – WEEK 3 (02/22 – 02/28) TRAINING REPORT
HIGHLIGHTS: This was the overload 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 six four-minute intervals in the 53 x 13 gear at 55-70 RPM cadence with three minutes active recovery between intervals. Average speed was 19.4 mph; maximum speed was 25.3 mph. Average power was 140 watts; maximum power was 268 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 19.5 mph; maximum speed was 21.6 mph. Average power was 135 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 twenty minutes at 95 RPM cadence in the 53 x 16 gear at 90%-95% MHR, followed by ten minutes in the 53 x 15 gear at 85 RPM cadence at 100% MHR. Average speed was 21.0 mph; maximum speed was 24.1 mph. Average power was 167 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 19.0 mph; maximum speed was 19.9 mph. Average power was 124 watts; maximum power was 139 watts.
Saturday’s workout was a 30.31 mile effort at 82%-90% MHR at 90 RPM cadence, with two twenty-minute intervals at 90%-95% MHR, completed in 1:53:13. Average speed was 16.2 mph; maximum speed was 28.1 mph.
Sunday’s workout was a 28.47 mile effort at 70%-82% MHR at 90-95 RPM cadence, with forty minutes at 82%-90% MHR, completed in 1:58:37. Average speed was 14.5 mph; maximum speed was 26.4 mph. Also completed seven 20-second sprints at 100 RPM cadence.
BY THE NUMBERS:
- Total Distance: 127.84 mi
- Longest Ride: 30.31 mi
- Total Time for Week: 8:20:59 (h:m:s)
- Avg Speed: 15.3 mph
- Max Speed: 28.1 mph
- Avg Power: 144 W
- Max Power: 268 W
- Calories: 3,356 C
- Avg Weight: 163.6