Period 6 – Week 1 Training Report
PERIOD 6 – WEEK 1 (04/04 – 04/10) TRAINING REPORT
HIGHLIGHTS: This was the base week for the sixth training period of the 2016 race season. The goal of this training period is to continue developing race fitness before pausing for my gall bladder removal surgery on April 20th. The weekday workouts were conducted indoors on the trainer. Saturday’s workout was completed indoors on the trainer. Sunday’s workout was completed outdoors 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 20.4 mph; maximum speed was 23.8 mph. Average power was 153 watts; maximum power was 225 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 19.8 mph; maximum speed was 21.0 mph. Average power was 136 watts; maximum power was 162 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 24.8 mph. Average power was 155 watts; maximum power was 257 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 18.7 mph; maximum speed was 19.9 mph. Average power was 117 watts; maximum power was 138 watts.
Saturday’s workout on the trainer was a 25.14 mile effort at 82%-90% MHR at 90 RPM cadence, with forty minutes at 82%-90% MHR, completed in 1:15:03. Average speed was 20.1 mph; maximum speed was 24.8 mph. Average power was 147 watts; maximum power was 256 watts. Also completed four 20-second sprints at 100 RPM cadence.
Sunday’s workout on the local bike trail was a 51.27 mile effort at 70%-82% MHR at 90-95 RPM cadence, with two twenty-minute intervals at 90%-95% MHR, completed in 3:17:08. Average speed was 16.0 mph; maximum speed was 27.3 mph.
BY THE NUMBERS:
- Total Distance: 141.56 mi
- Longest Ride: 51.27 mi
- Total Time for Week: 8:49:21 (h:m:s)
- Avg Speed: 16.0 mph
- Max Speed: 27.3 mph
- Avg Power: 144 W
- Max Power: 257 W
- Calories: 3,677 C
- Avg Weight: 159.5