Jun052016June 5, 2016June 5, 2016by Masters TTRacer

Period 8 – Week 1 Training Report

Posted in Training Reports

PERIOD 8 – WEEK 1 (05/30 – 06/05) TRAINING REPORT

HIGHLIGHTS: This was the base week for the eighth training period of the 2016 race season. The goal of this training period is to restart intensive tempo, race pace, and lactate tolerance workouts for upcoming races. The weekday workouts were conducted indoors on a trainer. The weekend workouts were conducted outdoors on a local bike trail.

Tuesday’s workout was an intensive endurance effort at 95%-100% MHR for four four-minute intervals in the 53 x 16 gear at 95 RPM cadence with two minutes active recovery between intervals. Average speed was 19.6 mph; maximum speed was 23.6 mph. Average power was 145 watts; maximum power was 237 watts.

Wednesday’s workout was a recovery effort at under 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 19.7 mph. Average power was 118 watts; maximum power was 162 watts.

Thursday’s workout was a functional threshold test (FTP) test to reassess my fitness level after surgery and pneumonia recovery over the past month. Average speed was 20.0 mph; maximum speed was 24.9 mph. Average power was 151 watts; maximum power was 344 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 18.5 mph; maximum speed was 19.7 mph. Average power was 118 watts; maximum power was 145 watts.

Saturday’s workout was a 24.63 mile effort at 75%-85% MHR at 80-90 RPM cadence completed in 1:30:04, with two 20 minute intervals at 85%-93% MHR. Average speed was 16.6 mph; maximum speed was 29.5 mph. Average power was 173 watts; maximum power was 470 watts.

Sunday’s workout was a 40.88 mile mile effort at 70%-82% MHR at 90-95 RPM cadence, with 30 minutes at 82%-90% MHR, completed in 2:34:54. Average speed was 16.0 mph; maximum speed was 27.9 mph. Average power was 161 watts; maximum power was 554 watts. Also completed 10 x 20-second sprints at 100-110 RPM cadence.

BY THE NUMBERS:

  • Total Distance: 132.17 mi
  • Longest Ride: 40.88 mi
  • Total Time for Week: 8:02:06 (h:m:s)
  • Avg Speed: 16.4 mph
  • Max Speed: 29.5 mph
  • Avg Power: 152 W
  • Max Power: 554 W
  • Calories: 4,278 C
  • Avg Weight: 156.1