Period 8 – Week 3 Training Period
PERIOD 8 – WEEK 3 (06/08 – 06/14) TRAINING REPORT
HIGHLIGHTS: This was the overload week in this training period, featuring an increase in the number of power and tempo intervals 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 seven all-out sprints of 15 seconds at over 120 RPM cadence, with a recovery period of two minutes between the sprints, followed by seven all-out efforts of one minute at over 100 RPM cadence, with two minute active recovery between sprints, followed by three five-minute high intensity intervals at 100+ RPM cadence, with two minute active recovery between intervals. Average speed was 20.1 mph; maximum speed was 29.6 mph. Average power was 149 watts; maximum power was 420 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 20.0 mph; maximum speed was 22.0 mph. Average power was 142 watts; maximum power was 186 watts.
Thursday’s workout was a lactate tolerance development effort: 2.5 minutes at 105% MHR in the 53 x 16 gear at 95 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 23.9 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 18.5 mph; maximum speed was 19.7 mph. Average power was 116 watts; maximum power was 135 watts.
Saturday’s workout was a 24.51 mile effort outdoors at 82%-90% MHR at 90-95 RPM cadence completed in 1:26:41. Average speed was 17.0 mph; maximum speed was 30.0 mph.
Sunday’s workout was a 51.11 mile effort outdoors at 60%-75% MHR at 90+ RPM cadence completed in 3:03:32. Average speed was 16.9 mph; maximum speed was 28.4 mph. Also completed 13 20-second all-out sprints at 100 RPM cadence.
BY THE NUMBERS:
- Total Distance: 163.15 mi
- Longest Ride: 51.11 mi
- Total Time for Week: 8:57:36 (h:m:s)
- Avg Speed: 18.2 mph
- Max Speed: 30.0 mph
- Avg Power: 139 W
- Max Power: 420 W
- Calories: 3,596 C
- Avg Weight: 167.6