Period 6 – Week 4 Training Report
PERIOD 6 – WEEK 4 (04/20 – 04/26) TRAINING REPORT
HIGHLIGHTS: This was a recovery week ending the second of three intensity (power/speed) training periods, featuring power and tempo efforts at 93%-100% MHR on Tuesday and Thursday. All of the weekday workouts were conducted indoors on the trainer. The Saturday workout was conducted outdoors on the local bike trail. Sunday’s Functional Threshold Power (FTP) test was conducted indoors on the trainer. NOTE: this was the first week riding with a bigger chain ring set on my time trial bike. I replaced the original “compact” 52/36 teeth set with a “standard” 53/39 teeth set.
Tuesday’s workout was a power interval session at 95%-105% MHR for three intervals of two minutes in the 53 x 16 gear at 95 RPM cadence, with two minutes recovery below 70% MHR between all intervals, followed by seven intervals of one minute in the 53 x 16 gear at 100 RPM cadence, followed by seven intervals of 30 seconds in the 53 x 16 gear at over 100 RPM cadence. Average speed was 19.2 mph; maximum speed was 28.2 mph. Average power was 136 watts; maximum power was 371 watts.
Wednesday’s workout was a steady ride at 71% – 82% MHR for one hour in the 53 x 17 gear at 95 RPM cadence. Average speed was 20.2 mph; maximum speed was 21.9 mph. Average power was 148 watts; maximum power was 182 watts.
Thursday’s workout was a progressive endurance effort: 10 minutes at 90% MHR in the 53 x 16 gear at 95 RPM cadence, followed immediately by 20 minutes at 95% MHR in the 53 x 15 gear at 88 RPM cadence, and followed immediately by 10 minutes at 99% MHR in the 53 x 14 gear at 75 RPM cadence. Average speed was 21.5 mph; maximum speed was 24.5 mph. Average power was 176 watts; maximum power was 254 watts.
Friday’s workout was a recovery effort below 70% MHR for 40 minutes in the 53 x 19 gear at 95 RPM cadence. Average speed was 18.8 mph; maximum speed was 20.0 mph. Average power was 120 watts; maximum power was 143 watts.
Saturday’s workout was a 24.59 mile effort outdoors at 75%-82% MHR at 90-95 RPM cadence completed in 1:36:57. Average speed was 15.7 mph; maximum speed was 28.1 mph.
Sunday’s workout was a repeat of the FTP test conducted on Sunday, November 9, 2014. The FTP test consists of 30 minutes at 82%-90% MHR at 95 RPM cadence, followed by a five minute maximum effort at 100% MHR, followed by 10 minutes recovery before a 20 minute simulated time trial at 100% MHR. Total distance was 27.98 miles. Average speed was 21.0 mph; maximum speed was 24.6 mph. Average power was 165 watts; maximum power was 253 watts. NOTE: Coach will review the data from this test and refine my HR/power zones accordingly.
BY THE NUMBERS:
- Total Distance: 132.03 mi
- Longest Ride: 27.98 mi
- Total Time for Week: 6:55:35 (h:m:s)
- Avg Speed: 19.1 mph
- Max Speed: 28.2 mph
- Avg Power: 138 W
- Max Power: 371 W
- Calories: 3,426 C
- Avg Weight: 168.6