May222016May 22, 2016May 22, 2016by Masters TTRacer

Period 7 – Week 3 Training Report

Posted in Training Reports

PERIOD 7 – WEEK 3 (05/16 – 05/22) TRAINING REPORT

HIGHLIGHTS: This was the pre-race 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. Saturday’s race was on local roads. Sunday’s ride was conducted indoors on the trainer.

Tuesday’s workout was an intensive endurance effort at 95%-100% MHR for two five-minute intervals in the 53 x 16 gear at 95 RPM cadence with two minutes active recovery between intervals. Average speed was 19.8 mph; maximum speed was 23.7 mph. Average power was 148 watts; maximum power was 310 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 20.1 mph; maximum speed was 21.7 mph. Average power was 150 watts; maximum power was 223 watts.

Thursday’s workout was an endurance effort in the 53 x 16 gear at 95-100 RPM cadence and 95%-100% MHR: intervals of six, five, four, three, two, and one minute, with one minute easy recovery between intervals. Average speed was 20.4 mph; maximum speed was 25.2 mph. Average power was 160 watts; maximum power was 317 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. Added four 20-second all-out sprints in the 53 x 17 gear at 100+ rpm cadence. Average speed was 18.8 mph; maximum speed was 25.2 mph. Average power was 126 watts; maximum power was 416 watts.

Saturday’s race was a 20 km (12.42 mile) effort: Church Creek #1 Time Trial. Average speed was 22.4 mph; maximum speed was 25.8 mph.

Sunday’s workout was a 19.63 mile recovery effort. Average speed was 19.6 mph; maximum speed was 21.0 mph. Average power was 142 watts; maximum power was 216 watts.

BY THE NUMBERS:

  • Total Distance: 103.94 mi
  • Longest Ride: 19.63 mi
  • Total Time for Week: 5:48:46 (h:m:s)
  • Avg Speed: 17.9 mph
  • Max Speed: 25.8 mph
  • Avg Power: 146 W
  • Max Power: 416 W
  • Calories: 2,864 C
  • Avg Weight: 155.6