Jun122016June 12, 2016June 16, 2016by Masters TTRacer

Period 8 – Week 2 Training Report

Posted in Training Reports

PERIOD 8 – WEEK 2 (06/06 – 06/12) TRAINING REPORT

HIGHLIGHTS: This was the buildup 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, plus Saturday, workouts were conducted indoors on a trainer. Sunday’s race was conducted on local roads.

Tuesday’s workout was an intensive endurance effort at 95%-100% MHR for three four-and-a-half-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 23.6 mph. Average power was 144 watts; maximum power was 296 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 19.5 mph; maximum speed was 21.4 mph. Average power was 139 watts; maximum power was 204 watts.

Thursday’s workout was an endurance effort in the 53 x 16 gear at 95-100 RPM cadence and 95%-108% MHR: intervals of seven, six, five, four, three, two, and one minute, with one minute easy recovery between intervals. Average speed was 20.1 mph; maximum speed was 25.3 mph. Average power was 154 watts; maximum power was 318 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 18.7 mph; maximum speed was 19.4 mph. Average power was 121 watts; maximum power was 156 watts.

Saturday’s workout was a pre-race 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 19.6 mph. Average power was 118 watts; maximum power was 162 watts.

Sunday’s race was a 21.4 mile effort: Peter Teeuwan Memorial Time Trial. Earned a 2nd place finish with a time of 0:55:08 (23.28 mph average).

BY THE NUMBERS:

  • Total Distance: 99.37 mi
  • Longest Ride: 20.90 mi
  • Total Time for Week: 5:30:57 (h:m:s)
  • Avg Speed: 18.0 mph
  • Max Speed: 25.3 mph
  • Avg Power: 137 W
  • Max Power: 318 W
  • Calories: 2,668 C
  • Avg Weight: 157.1