Period 5 – Week 2 Training Report
PERIOD 5 – WEEK 2 (03/09 – 03/15) TRAINING REPORT
HIGHLIGHTS: This was the buildup week for 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. The Saturday and Sunday workouts were conducted outdoors on the local bike trail.
Tuesday’s workout was a power interval session at 90%-95% MHR for six 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 24.3 mph. Average power was 154 watts; maximum power was 244 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 19.5 mph; maximum speed was 21.3 mph. Average power was 134 watts; maximum power was 165 watts.
Thursday’s workout was a progressive endurance effort: six minutes at 93% MHR in the 52 x 15 gear at 90-95 RPM cadence, followed immediately by one minute recovery below 70% MHR in the 52 x 19 gear at 95 RPM cadence. This pattern is repeated for intervals of five, four, three, two, and one minutes. Average speed was 20.8 mph; maximum speed was 25.6 mph. Average power was 167 watts; maximum power was 282 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 18.6 mph; maximum speed was 20.0 mph. Average power was 118 watts; maximum power was 141 watts.
Saturday’s workout was a 28.49 mile effort outdoors at 82%-90% MHR at 90-95 RPM cadence completed in 1:45:42. Average speed was 16.7 mph; maximum speed was 29.5 mph. This workout included two twenty-minute segments at 93% MHR.
Sunday’s workout was a 37.78 mile effort outdoors at 60%-75% MHR at 90+ RPM cadence completed in 2:27:24. Average speed was 15.7 mph; maximum speed was 28.4 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 10 sprints.
BY THE NUMBERS:
- Total Distance: 137.55 mi
- Longest Ride: 37.78 mi
- Total Time for Week: 7:48:13 (h:m:s)
- Avg Speed: 17.6 mph
- Max Speed: 29.5 mph
- Avg Power: 145 W
- Max Power: 282 W
- Calories: 3,305 C
- Avg Weight: 169.6