Period 7 – Week 2 Training Report

PERIOD 7 – WEEK 2 (05/09 – 05/15) TRAINING REPORT

HIGHLIGHTS: This was the buildup 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 intensive endurance effort at 95%-100% MHR for two four-minute intervals in the 53 x 16 gear at 95 RPM cadence with two minutes active recovery between intervals. Average speed was 19.0 mph; maximum speed was 23.9 mph. Average power was 127 watts; maximum power was 229 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 19.9 mph; maximum speed was 21.7 mph. Average power was 140 watts; maximum power was 187 watts.

Thursday’s workout was an endurance effort in the 53 x 16 gear at 95-100 RPM cadence at 95%-100% MHR: intervals of five, four, three, two, and one minute, with one minute easy recovery between intervals. Average speed was 20.0 mph; maximum speed was 24.8 mph. Average power was 146 watts; maximum power was 256 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 19.0 mph; maximum speed was 20.2 mph. Average power was 123 watts; maximum power was 142 watts.

Saturday’s workout was a 24.48 mile effort at 75%-85% MHR at 80-90 RPM cadence completed in 1:34:10, with two 20 minute intervals at 85%-93% MHR. Average speed was 15.7 mph; maximum speed was 27.9 mph. Average power was 183 watts; maximum power was 488 watts.

Sunday’s workout was a 24.46 mile mile effort at 70%-82% MHR at 90-95 RPM cadence, with 20 minutes at 82%-90% MHR, completed in 1:37:24. Average speed was 15.2 mph; maximum speed was 26.9 mph. Also completed five 20-second sprints at 100 RPM cadence.

BY THE NUMBERS:

  • Total Distance: 101.16 mi
  • Longest Ride: 24.48 mi
  • Total Time for Week: 6:52:44 (h:m:s)
  • Avg Speed: 14.7 mph
  • Max Speed: 27.9 mph
  • Avg Power: 161 W
  • Max Power: 498 W
  • Calories: 3,750 C
  • Avg Weight: 154.6