Period 7 – Week 6 Training Report
PERIOD 7 – WEEK 6 (06/05 – 06/11) TRAINING REPORT
HIGHLIGHTS: This was the recovery week from the USAC Masters Nationals Time Trial Championship. All of the weekday workouts were conducted indoors on a power trainer. All of the weekend rides were conducted outdoors on a local bike trail.
Tuesday’s workout was a hard race pace and anaerobic workout at 100%+ MHR for eight minutes, followed by two minutes recovery, repeated three times. Average speed was 18.3 mph; maximum speed was 22.8 mph. Average power was 120 watts; maximum power was 308 watts.
Wednesday’s workout was a weight training session consisting of a 10-minute warmup on the bike, an assortment of 11 exercises, such as high-bench step-ups, one-leg squats, press-ups, and planks, followed by a 10-minute cooldown on the bike. Average speed was 16.3 mph; maximum speed was 17.1 mph. Average power was 82 watts; maximum power was 113 watts.
Thursday’s workout was a repeat of Tuesday’s race pace/anaerobic workout. Average speed was 18.7 mph; maximum speed was 23.1 mph. Average power was 126 watts; maximum power was 355 watts.
Friday’s workout was a 11.53 mile effort at 60%-70% MHR completed in 0:45:07. Average speed was 15.4 mph; maximum speed was 21.7 mph.
Saturday’s workout was a 26.58 mile effort at 70%-92% MHR completed in 1:37:54. Average speed was 16.3 mph; maximum speed was 26.0 mph.
Sunday’s workout was a 37.50 mile effort at 70%-100% MHR completed in 2:16:17. Average speed was 16.5 mph; maximum speed was 33.2 mph.
NOTE: I retired my 2005 Specialized Roubaix Elite road bike after Sunday’s ride. There was close to 50,000 miles on the frame and the powertrain had been replaced twice. It had a 9-speed cassette with a 53/39 chainring and had been a dependable bike on my weekend rides on the local bike trails, as well as a couple of fast centuries, over the years. It was replaced by a 2017 Specialized Roubaix Expert road bike with disc brakes, a 11-speed cassette, and a 50/34 chainring. The new bike also has a 20mm vibration-dampening piston in the head tube, which will reduce the stress on my neck and shoulders.
BY THE NUMBERS:
- Total Distance: 116.72 mi
- Longest Ride: 37.50 mi
- Total Time for Week: 7:35:25 (h:m:s)
- Avg Speed: 16.9 mph
- Max Speed: 33.2 mph
- Avg Power: 117 W
- Max Power: 355 W
- Calories: 2,752 C
- Avg Weight: 166.0