Period 5 – Week 1 Training Report

PERIOD 5 – WEEK 1 (03/07 – 03/13) TRAINING REPORT

HIGHLIGHTS: This was the base week for the fifth training period of the 2016 race season. The goal of this training period is to concentrate on developing tempo efforts at 95%-105% MHR leading up to the start of the racing season in four weeks. The weekday 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%-100% MHR for five four-minute intervals in the 53 x 16 gear at 95 RPM cadence with two minutes active recovery between intervals. Average speed was 20.3 mph; maximum speed was 25.1 mph. Average power was 155 watts; maximum power was 263 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 19.9 mph; maximum speed was 21.4 mph. Average power was 141 watts; maximum power was 170 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 fifteen minutes at 95 RPM cadence in the 53 x 16 gear at 90%-95% MHR, followed by eight minutes in the 53 x 15 gear at 85 RPM cadence at 100% MHR. Average speed was 20.8 mph; maximum speed was 24.2 mph. Average power was 163 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 17.7 mph; maximum speed was 18.8 mph. Average power was 102 watts; maximum power was 121 watts.

Saturday’s workout was a 33.63 mile effort at 82%-90% MHR at 90 RPM cadence, with two twenty-minute intervals at 90%-95% MHR, completed in 2:06:27. Average speed was 16.0 mph; maximum speed was 27.5 mph.

Sunday’s workout was a 42.08 mile effort at 70%-82% MHR at 90-95 RPM cadence, with forty minutes at 82%-90% MHR, completed in 2:37:33. Average speed was 16.2 mph; maximum speed was 26.7 mph. Also completed 10 x 20-second sprints at 100 RPM cadence.

BY THE NUMBERS:

  • Total Distance: 133.91 mi
  • Longest Ride: 42.08 mi
  • Total Time for Week: 8:55:08 (h:m:s)
  • Avg Speed: 15.6 mph
  • Max Speed: 27.6 mph
  • Avg Power: 131 W
  • Max Power: 263 W
  • Calories: 3,470 C
  • Avg Weight: 163.5