Period 5 – Week 4 Training Report
PERIOD 5 – WEEK 4 (03/28 – 04/03) TRAINING REPORT
HIGHLIGHTS: This was the recovery 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 at the end of the week. The weekday workouts were conducted indoors on the trainer. Saturday’s race and Sunday’s workout were completed on local bike trails.
Tuesday’s workout was an intensive endurance effort at 95%-100% MHR for four four-minute intervals in the 53 x 16 gear at 95 RPM cadence with two minutes active recovery between intervals. Average speed was 20.2 mph; maximum speed was 23.9 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 20.1 mph; maximum speed was 21.6 mph. Average power was 146 watts; maximum power was 175 watts.
Thursday’s workout was an endurance effort of fifteen minutes in the 53 x 17 gear at 100 RPM cadence at 82%-90% MHR, followed by seven minutes at 95 RPM cadence in the 53 x 16 gear at 90%-95% MHR, followed by three minutes in the 53 x 15 gear at 85 RPM cadence at 100% MHR. Average speed was 20.0 mph; maximum speed was 24.3 mph. Average power was 146 watts; maximum power was 243 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, plus five second all-out sprints with five minutes recovery between sprints. Average speed was 18.9 mph; maximum speed was 26.8 mph. Average power was 112 watts; maximum power was 316 watts.
Saturday’s race was preceded by a 37 minute warmup. Average speed was 16.9 mph; maximum speed was 28.8 mph. For the 12.1 mile time trial, average speed was 23.1 mph; maximum speed was 24.7 mph.
Sunday’s workout was a 37.15 mile effort at 70%-82% MHR at 90-95 RPM cadence, with forty minutes at 82%-90% MHR, completed in 2:37:33. Average speed was 15.8 mph; maximum speed was 28.4 mph. Also completed 10 x 20-second sprints at 100 RPM cadence.
BY THE NUMBERS:
- Total Distance: 118.10 mi
- Longest Ride: 37.15 mi
- Total Time for Week: 7:29:44 (h:m:s)
- Avg Speed: 15.8 mph
- Max Speed: 29.1 mph
- Avg Power: 141 W
- Max Power: 316 W
- Calories: 3,035 C
- Avg Weight: 161.6