Period 4 – Week 4 Training Report

PERIOD 4 – WEEK 4 (02/23 – 03/01) TRAINING REPORT

HIGHLIGHTS: This was the recovery week ending 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, for the second consecutive week, 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 four 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 24.8 mph. Average power was 154 watts; maximum power was 253 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 19.8 mph; maximum speed was 21.1 mph. Average power was 139 watts; maximum power was 163 watts.

Thursday’s workout was a progressive endurance effort: 15 minutes at 90% MHR in the 52 x 16 gear at 94 RPM cadence, followed immediately by 10 minutes at 95% MHR in the 52 x 15 gear at 84 RPM cadence, and followed immediately by five minutes at 99% MHR in the 52 x 15 gear at 87 RPM cadence. Average speed was 20.8 mph; maximum speed was 24.1 mph. Average power was 164 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 18.1 mph; maximum speed was 19.3 mph. Average power was 109 watts; maximum power was 129 watts.

Saturday’s workout was a 23.83 mile effort indoors at 82%-90% MHR at 90-95 RPM cadence completed in 1:10:01. Average speed was 20.4 mph; maximum speed was 23.9 mph. Average power was 154 watts; maximum power was 231 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 23.21 mile effort indoors at 60%-75% MHR at 90+ RPM cadence completed in 1:10:02. Average speed was 19.9 mph; maximum speed was 22.9 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.

BY THE NUMBERS:

  • Total Distance: 114.90 mi
  • Longest Ride: 23.83 mi
  • Total Time for Week: 5:45:11 (h:m:s)
  • Avg Speed: 20.0 mph
  • Max Speed: 24.8 mph
  • Avg Power: 145 W
  • Max Power: 253 W
  • Calories: 2,996 C
  • Avg Weight: 170.1