Period 5 – Week 3 Training Report
PERIOD 5 – WEEK 3 (03/21 – 03/27) TRAINING REPORT
HIGHLIGHTS: This was the overload 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 one week. 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 five-minute intervals in the 53 x 16 gear at 95 RPM cadence with two minutes active recovery between intervals. Average speed was 20.1 mph; maximum speed was 24.0 mph. Average power was 150 watts; maximum power was 233 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 19.6 mph; maximum speed was 21.1 mph. Average power was 134 watts; maximum power was 164 watts.
Thursday’s workout was an endurance effort in the 53 x 17 gear at 95-100 RPM cadence at 95%-100% MHR: intervals of seven, six, five, four, three, two, and one minute, with one minute easy recovery between intervals. Average speed was 20.4 mph; maximum speed was 25.1 mph. Average power was 156 watts; maximum power was 270 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 18.4 mph; maximum speed was 19.9 mph. Average power was 112 watts; maximum power was 140 watts.
Saturday’s workout on the local bike trail was a 34.97 mile effort at 82%-90% MHR at 90 RPM cadence, with two twenty-minute intervals at 90%-95% MHR, completed in 2:06:50. Average speed was 16.6 mph; maximum speed was 30.4 mph.
Sunday’s workout on the local bike trail was a 34.97 mile effort at 70%-82% MHR at 90-95 RPM cadence, with forty minutes at 82%-90% MHR, completed in 2:13:56. Average speed was 15.8 mph; maximum speed was 27.4 mph. Also completed seven 20-second sprints at 100 RPM cadence.
BY THE NUMBERS:
- Total Distance: 134.74 mi
- Longest Ride: 34.97 mi
- Total Time for Week: 8:37:54 (h:m:s)
- Avg Speed: 15.6 mph
- Max Speed: 30.4 mph
- Avg Power: 141 W
- Max Power: 270 W
- Calories: 3,348 C
- Avg Weight: 160.8