Period 5 – Week 1 Training Report
PERIOD 5 – WEEK 1 (03/02 – 03/08) TRAINING REPORT
HIGHLIGHTS: This was the base week starting the first of three intensity (power/speed) training periods, featuring power and tempo efforts at 93%-95% MHR on Tuesday and Thursday. All of the weekday workouts were conducted indoors on the trainer. The Saturday workout was conducted indoors, for the third consecutive week, due to inclement weather. Sunday’s workout, however, was conducted on the local bike trail and adjacent roads.
Tuesday’s workout was a power interval session at 90%-95% MHR for five 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 20.1 mph; maximum speed was 24.4 mph. Average power was 150 watts; maximum power was 245 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 162 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 85 RPM cadence, and followed immediately by 10 minutes at 99% MHR in the 52 x 15 gear at 87 RPM cadence. Average speed was 21.4 mph; maximum speed was 24.0 mph. Average power was 176 watts; maximum power was 234 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 18.4 mph; maximum speed was 19.4 mph. Average power was 114 watts; maximum power was 131 watts.
Saturday’s workout was a 22.75 mile effort indoors at 82%-90% MHR at 90-95 RPM cadence completed in 1:05:01. Average speed was 21.0 mph; maximum speed was 24.4 mph. Average power was 166 watts; maximum power was 245 watts. This workout included one twenty minute segment at 93% MHR.
Sunday’s workout was a 33.69 mile effort outdoors at 60%-75% MHR at 90+ RPM cadence completed in 2:16:09. Average speed was 14.8 mph; maximum speed was 27.4 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 big chainring and sprinted for 20 seconds at 100 RPM cadence; completed seven sprints.
BY THE NUMBERS:
- Total Distance: 130.54 mi
- Longest Ride: 33.69 mi
- Total Time for Week: 7:03:18 (h:m:s)
- Avg Speed: 18.5 mph
- Max Speed: 27.4 mph
- Avg Power: 151 W
- Max Power: 245 W
- Calories: 3,401 C
- Avg Weight: 170.2