Period 7 – Week 1 Training Report
PERIOD 7 – WEEK 1 (05/02 – 05/08) TRAINING REPORT
HIGHLIGHTS: This was the base week for the seventh training period of the 2016 race season. The goal of this training period is to complete my recovery from surgery and pneumonia, and restart intensive tempo, race pace, and lactate tolerance workouts. The weekday workouts were conducted indoors on the trainer. The weekend rides were completed on a local bike trail.
Tuesday’s workout was an easy recovery ride for 40 minutes below 60% MHR in the 53 x 19 gear at 95 RPM cadence. Average speed was 17.9 mph; maximum speed was 19.5 mph. Average power was 106 watts; maximum power was 131 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 19.2 mph; maximum speed was 21.1 mph. Average power was 128 watts; maximum power was 162 watts. Also completed 30 minutes of strength exercises.
Thursday’s workout was a recovery/stamina/endurance effort for 30 minutes in the 53 x 16 gear at 95-100 RPM cadence. Average speed was 20.0 mph; maximum speed was 22.2 mph. Average power was 142 watts; maximum power was 190 watts.
Friday’s workout was a recovery effort at below 60% 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 139 watts; maximum power was 170 watts. Also completed 30 minutes of strength exercises.
Saturday’s workout was a 14.14 mile effort at 75%-85% MHR at 80-90 RPM cadence completed in 1:00:46, with two 20 minute intervals at 85%-93% MHR. Average speed was 14.2 mph; maximum speed was 27.1 mph. Average power was 139 watts; maximum power was 438 watts.
Sunday’s workout was a 14.2 mile mile effort at 70%-82% MHR at 90-95 RPM cadence, with ten minutes at 82%-90% MHR, completed in 0:59:44. 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: 76.29 mi
- Longest Ride: 14.14 mi
- Total Time for Week: 5:30:43 (h:m:s)
- Avg Speed: 13.8 mph
- Max Speed: 27.9 mph
- Avg Power: 133 W
- Max Power: 497 W
- Calories: 2,517 C
- Avg Weight: 153.9