Period 4 – Week 3 Training Report
PERIOD 4 – WEEK 3 (02/16 – 02/22) TRAINING REPORT
HIGHLIGHTS: This was the overload 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. Both weekend workouts were conducted indoors due to sub-freezing temperatures and snow/ice cover on the local bike trail.
Tuesday’s workout was a power interval session at 90%-95% MHR for six 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 20.4 mph; maximum speed was 24.3 mph. Average power was 158 watts; maximum power was 244 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 19.6 mph; maximum speed was 21.1 mph. Average power was 135 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 84 RPM cadence, and followed immediately by ten minutes at 99% MHR in the 52 x 15 gear at 87 RPM cadence. Average speed was 21.4 mph; maximum speed was 24.1 mph. Average power was 177 watts; maximum power was 237 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 18.5 mph; maximum speed was 19.8 mph. Average power was 115 watts; maximum power was 136 watts.
Saturday’s workout was a 28.68 mile effort indoors at 82%-90% MHR at 90-95 RPM cadence completed in 1:20:02. Average speed was 21.5 mph; maximum speed was 24.3 mph. Average power was 178 watts; maximum power was 242 watts. This workout included two twenty minute segments at 85% MHR separated by a ten minute effort at 82%-90% MHR.
Sunday’s workout was a 26.06 mile effort indoors at 60%-75% MHR at 90+ RPM cadence completed in 1:15:02. Average speed was 20.8 mph; maximum speed was 27.6 mph. This workout included a forty 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 five sprints.
BY THE NUMBERS:
- Total Distance: 131.65 mi
- Longest Ride: 28.68 mi
- Total Time for Week: 6:24:11 (h:m:s)
- Avg Speed: 20.6 mph
- Max Speed: 27.6 mph
- Avg Power: 158 W
- Max Power: 348 W
- Calories: 3,643 C
- Avg Weight: 171.7