Period 5 – Week 1 Training Report
PERIOD 5 – WEEK 1 (03/06 – 03/12) TRAINING REPORT
HIGHLIGHTS: This was the base week for the fifth training period of the 2017 race season. The goal for this period is to add more intensive efforts around my racing threshold while maintaining my endurance and power base. The weekday and Saturday’s workouts were conducted indoors on a trainer. Sunday’s workout was conducted outdoors on a local bike trail.
Tuesday’s workout was a hard race pace and anaerobic workout at 100%+ MHR for five minutes, followed by five minutes recovery, repeated three times. Average speed was 19.4 mph; maximum speed was 24.3 mph. Average power was 136 watts; maximum power was 292 watts.
Wednesday’s strength workout was cancelled due to lingering thigh and knee bruising from the crash three 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 seven times. Average speed was 18.5 mph; maximum speed was 28.4 mph. Average power was 122 watts; maximum power was 481 watts.
Thursday’s workout was a power effort at 92%-100% MHR featuring four progressive efforts of two minutes, three minutes, four minutes, and five minutes, with two minutes of recovery between intervals, in the third largest gear on the bike. Average speed was 16.3 mph; maximum speed was 19.0 mph. Average power was 127 watts; maximum power was 270 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 18.9 mph; maximum speed was 20.2 mph. Average power was 122 watts; maximum power was 192 watts.
Saturday’s workout was aborted after 20 minutes at 70%-80% MHR due to saddle discomfort. Average speed was 17.8 mph; maximum speed was 20.4 mph. Average power was 110 watts; maximum power was 230 watts.
Sunday’s workout was a 42.00 mile effort at 70%-92% MHR at 90+ cadence completed in 2:56:17. Average speed was 14.3 mph; maximum speed was 24.5 mph.
BY THE NUMBERS:
- Total Distance: 102,25 mi
- Longest Ride: 42.00 mi
- Total Time for Week: 6:15:12 (h:m:s)
- Avg Speed: 16.4 mph
- Max Speed: 28.4 mph
- Avg Power: 126 W
- Max Power: 481 W
- Calories: 2,472 C
- Avg Weight: 165.8