Period 8 – Week 1 Training Report
PERIOD 8 – WEEK 1 (05/25 – 05/31) TRAINING REPORT
HIGHLIGHTS: This was the base week in a new training period, featuring tapering for two consecutive weekends of racing. All of the weekday workouts were conducted indoors on the trainer. Saturday’s race was on local roads in Cambridge, MD. Sunday’s workout was conducted on the local bike trail.
Tuesday’s workout was a power interval session at 95%-105% MHR in the 53 x 16 gear for five all-out sprints of 15 seconds at over 120 RPM cadence, with a recovery period of two minutes between the sprints, followed by five 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 19.8 mph; maximum speed was 29.6 mph. Average power was 144 watts; maximum power was 423 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 170 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 five times. Average speed was 19.6 mph; maximum speed was 24.0 mph. Average power was 139 watts; maximum power was 236 watts.
Friday’s workout was a recovery effort below 70% MHR for one hour in the 53 x 19 gear at 90-95 RPM cadence, with four 15-second sprints at 110 RPM cadence in the 53 x 15 gear. Average speed was 18.8 mph; maximum speed was 31.0 mph. Average power was 122 watts; maximum power was 481 watts.
Saturday’s race report has been posted: Church Creek #1 Race Report.
Sunday’s workout was a 39.17 mile recovery effort outdoors at 70%-82% MHR at 90+ RPM cadence completed in 2:25:05. Average speed was 16.3 mph; maximum speed was 29.1 mph.
BY THE NUMBERS:
- Total Distance: 144.97 mi
- Longest Ride: 39.17 mi
- Total Time for Week: 7:44:49 (h:m:s)
- Avg Speed: 18.6 mph
- Max Speed: 31.0 mph
- Avg Power: 137 W
- Max Power: 481 W
- Calories: 3,277 C
- Avg Weight: 168.1