Period 7 – Week 4 Training Report
PERIOD 7 – WEEK 4 (05/18 – 05/24) TRAINING REPORT
HIGHLIGHTS: This was the recovery week in the third of three intensity (power/speed) training periods, featuring power and tempo efforts at 95%-105% MHR on Tuesday and Thursday. All of the weekday workouts were conducted indoors on the trainer. The Saturday and Sunday workouts were conducted outdoors on the local bike trail.
Tuesday’s workout was a power interval session at 95%-105% MHR in the 53 x 16 gear for six all-out sprints of 15 seconds at over 120 RPM cadence, with a recovery period of two minutes between the sprints, followed by six all-out efforts of one minute at over 100 RPM cadence, with two minute active recovery between sprints, followed by two five-minute high intensity intervals at 100+ RPM cadence, with two minute active recovery between intervals. Average speed was 19.0 mph; maximum speed was 29.7 mph. Average power was 130 watts; maximum power was 424 watts.
Wednesday’s workout was a steady ride at 71% – 82% MHR for one hour in the 53 x 17 gear at 90-95 RPM cadence. Average speed was 19.9 mph; maximum speed was 21.3 mph. Average power was 141 watts; maximum power was 168 watts.
Thursday’s workout was a lactate tolerance development effort: 2.5 minutes at 105% MHR in the 53 x 16 gear at 100 RPM cadence, followed immediately by 3.5 minutes active recovery. This pattern was repeated nine times. Average speed was 19.5 mph; maximum speed was 24.1 mph. Average power was 138 watts; maximum power was 238 watts.
Friday’s workout was a recovery effort below 70% MHR for 40 minutes in the 53 x 19 gear at 90-95 RPM cadence. Average speed was 18.4 mph; maximum speed was 19.8 mph. Average power was 114 watts; maximum power was 134 watts.
Saturday’s workout was a 24.54 mile effort outdoors at 82%-90% MHR at 90-95 RPM cadence completed in 1:29:21. Average speed was 16.5 mph; maximum speed was 28.2 mph.
Sunday’s workout was a 30.84 mile effort outdoors at 60%-75% MHR at 90+ RPM cadence completed in 2:00:10. Average speed was 15.6 mph; maximum speed was 27.9 mph. Every 10 minutes, shifted into big chainring and sprinted for 20 seconds at 100 RPM cadence; completed eight sprints.
BY THE NUMBERS:
- Total Distance: 137.11 mi
- Longest Ride: 30.84 mi
- Total Time for Week: 7:45:31 (h:m:s)
- Avg Speed: 17.7 mph
- Max Speed: 29.7 mph
- Avg Power: 131 W
- Max Power: 424 W
- Calories: 3,040 C
- Avg Weight: 169.2