Period 5 – Week 4 Training Report
PERIOD 5 – WEEK 4 (03/23 – 03/29) TRAINING REPORT
HIGHLIGHTS: This was the recovery week for this training period, featuring a reduced number of power and tempo intervals on Tuesday and Thursday, plus a “pre-season” race on Saturday. All of the weekday workouts were conducted indoors on the trainer. The Saturday race and Sunday workout were conducted outdoors on local bike trails.
Tuesday’s workout was a power interval session at 90%-95% MHR for four 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 20.2 mph; maximum speed was 24.8 mph. Average power was 153 watts; maximum power was 255 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 21.2 mph. Average power was 133 watts; maximum power was 165 watts.
Thursday’s workout was a progressive endurance effort: 10 minutes at 90% MHR in the 52 x 16 gear at 93 RPM cadence, followed immediately by 10 minutes at 95% MHR in the 52 x 15 gear at 85 RPM cadence, and followed immediately by five minutes at 99% MHR in the 52 x 15 gear at 87 RPM cadence. Average speed was 20.8 mph; maximum speed was 24.3 mph. Average power was 164 watts; maximum power was 240 watts.
Friday’s workout was a pre-race recovery effort below 70% MHR for 40 minutes in the 52 x 19 gear at 95-100 RPM cadence, plus four 10 second sprints with two minute recovery between sprints. Average speed was 18.7 mph; maximum speed was 26.8 mph. Average power was 119 watts; maximum power was 319 watts.
Saturday’s “pre-season” race was preceded by a 30 minute warmup on my trainer. Average speed was 16.9 mph; maximum speed was 30.9 mph. The race was a flat 12 mile out-and-back course at 105% MHR at 90-95 RPM cadence completed in an unofficial 0:32:00. Results have not yet been distributed. Average and maximum speeds are to be determined.
Sunday’s workout was a 28.55 mile post-race recovery effort outdoors at 60%-75% MHR at 90+ RPM cadence completed in 1:56:07. Average speed was 15.2 mph; maximum speed was 27.4 mph.
BY THE NUMBERS:
- Total Distance: 114.89 mi
- Longest Ride: 28.55 mi
- Total Time for Week: 6:18:18 (h:m:s)
- Avg Speed: 18.2 mph
- Max Speed: 30.9 mph
- Avg Power: 143 W
- Max Power: 319 W
- Calories: 2,763 C
- Avg Weight: 170.3