Period 6 – Week 2 Training Report
PERIOD 6 – WEEK 2 (04/11 – 04/17) TRAINING REPORT
HIGHLIGHTS: This was the buildup 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 race was conducted on local roads, while Sunday’s workout was completed on a 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 20.5 mph; maximum speed was 24.3 mph. Average power was 157 watts; maximum power was 243 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 21.3 mph. Average power was 138 watts; maximum power was 166 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 20.3 mph; maximum speed was 25.1 mph. Average power was 156 watts; maximum power was 266 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 four 15-second all-out sprints every five minutes in the 53 x 15 gear. Average speed was 18.8 mph; maximum speed was 27.5 mph. Average power was 119 watts; maximum power was 341 watts.
Saturday’s race was preceded by a 30 minute warmup on the trainer. Average speed was 17.2 mph; maximum speed was 25.1 mph. For the 17.4 mile time trial, average speed was 23.1 mph; maximum speed was 24.7 mph.
Sunday’s workout was a 37.08 mile effort at 70%-82% MHR at 90-95 RPM cadence, with forty minutes at 82%-90% MHR, completed in 2:25:57. Average speed was 15.5 mph; maximum speed was 27.0 mph. Also completed 10 x 20-second sprints at 100 RPM cadence.
BY THE NUMBERS:
- Total Distance: 136.60 mi
- Longest Ride: 37.08 mi
- Total Time for Week: 7:30:47 (h:m:s)
- Avg Speed: 18.2 mph
- Max Speed: 31.7 mph
- Avg Power: 145 W
- Max Power: 341 W
- Calories: 3,445 C
- Avg Weight: 159.9