Period 4 – Week 4 Training Report
PERIOD 4 – WEEK 4 (02/27 – 03/05) TRAINING REPORT
HIGHLIGHTS: This was the recovery week for the fourth training period of the 2017 race season. The goal for this period is to continue to rebuild my endurance base with an increase in time and intensity, but with the introduction of efforts closer to race pace, a mid-week sprint session for pedaling efficiency and leg speed, and power development intervals. The weekday workouts were conducted indoors on a trainer. The weekend workouts were conducted outdoors on a local bike trail.
Tuesday’s workout was an endurance effort at 70%-80% MHR for 10 minutes in a comfortable gear, followed by 10 minutes at 80%-92% MHR in the next higher gear, followed by five minutes at 100% MHR in the next higher gear. Average speed was 19.5 mph; maximum speed was 23.2 mph. Average power was 137 watts; maximum power was 240 watts.
Wednesday’s strength workout was cancelled due to residual thigh and knee bruising from the crash two weeks ago. An interval session was completed consisting of a 15 second sprint in a big gear followed by two minutes of recovery in an easy gear, repeated six times. Average speed was 18.0 mph; maximum speed was 28.4 mph. Average power was 112 watts; maximum power was 489 watts.
Thursday’s workout was a power effort at 92%-100% MHR featuring five progressive efforts in the third largest gear on the bike of one minute, two minutes, and three minutes, with two minutes of recovery between intervals. Average speed was 18.2 mph; maximum speed was 19.8 mph. Average power was 139 watts; maximum power was 314 watts.
Friday’s workout was a recovery effort below 60% MHR for 40 minutes in the 39 x 16 gear at 90-95 RPM cadence. Average speed was 17.4 mph; maximum speed was 18.2 mph. Average power was 98 watts; maximum power was 139 watts
Saturday’s workout was a 21.69 mile effort at 70%-92% MHR at 90+ cadence completed in 1:26:01. Average speed was 15.2 mph; maximum speed was 24.4 mph.
Sunday’s workout was a 28.55 mile effort at 70%-80% MHR at 90 RPM cadence completed in 1:57:23. Average speed was 14.7 mph; maximum speed was 22.5 mph.
BY THE NUMBERS:
- Total Distance: 101,08 mi
- Longest Ride: 28.55 mi
- Total Time for Week: 6:10:03 (h:m:s)
- Avg Speed: 16.4 mph
- Max Speed: 28.4 mph
- Avg Power: 123 W
- Max Power: 489 W
- Calories: 2,513 C
- Avg Weight: 166.2