Apr302017April 30, 2017April 30, 2017by Masters TTRacer

Period 6 – Week 4 Training Report

Posted in Training Reports

PERIOD 6 – WEEK 4 (04/24 – 04/30) TRAINING REPORT

HIGHLIGHTS: This was the recovery week for the sixth training period of the 2017 race season. The goal for this period was to build power, racing threshold, and lactate tolerance, while maintaining my endurance base. The weekday workouts were conducted indoors on a trainer. Saturday’s workout was conducted indoors on a trainer, while Sunday’s race was conducted on local roads.

Tuesday’s workout was a hard race pace and anaerobic workout at 100%+ MHR for five minutes, followed by five minutes recovery, repeated two times. Average speed was 19.7 mph; maximum speed was 25.8 mph. Average power was 143 watts; maximum power was 314 watts.

Wednesday’s workout was a maintenance weight training session consisting of a 10-minute warmup on the bike, a mix of eight strength exercises, followed by an interval session consisting of seven 15-second sprints in a big gear followed by one and a half minutes of recovery in an easy gear. Average speed was 17.8 mph; maximum speed was 27.8 mph. Average power was 109 watts; maximum power was 481 watts.

Thursday’s workout was a power effort at 92%-105% MHR featuring intervals of one minute above threshold followed by a two minute interval just below threshold, repeated seven times with no recovery between the sets of intervals. Average speed was 19.9 mph; maximum speed was 24.8 mph. Average power was 147 watts; maximum power was 469 watts.

Friday’s workout was a 30-minute recovery effort. Average speed was 16.9 mph; maximum speed was 18.3 mph. Average power was 94 watts; maximum power was 224 watts.

Saturday’s workout was a 40 minute recovery effort with four 20-second all-out sprints at five minute intervals. Average speed was 17.4 mph; maximum speed was 25.5 mph. Average power was 102 watts; maximum power was 402 watts.

Sunday’s race was a 28 kilometer (17.46 mile) effort: Argyle Time Trial. Earned an 8th place finish with a time of 0:48:56. Average speed was 21.33 mph; maximum speed was 31.6 mph. Average power was 201 watts; maximum power was 547 watts.

BY THE NUMBERS:

  • Total Distance: 93.12 mi
  • Longest Ride: 17.45 mi
  • Total Time for Week: 6:14:55 (h:m:s)
  • Avg Speed: 17.9 mph
  • Max Speed: 31.6 mph
  • Avg Power: 131 W
  • Max Power: 547 W
  • Calories: 2,456 C
  • Avg Weight: 164.1