Period 8 – Week 3 Training Report
PERIOD 8 – WEEK 3 (07/22 – 07/28) TRAINING REPORT
HIGHLIGHTS: This is the main racing period. The aim of the period is to sustain and enhance racing performance, and to taper and peak for selected key events. All of the week’s workouts were conducted outdoors on a local bike trail and local roads.
Tuesday’s workout was a variety of sprint intervals: 15 seconds sprint at over 430+ watts with 45 seconds recovery repeated six times; one minute sprint at 320+ watts with two minutes recovery repeated five times; five minutes at 220+ watts repeated twice with five minutes recovery between. Average speed was 16.0 mph; maximum speed was 23.6 mph.
Wednesday’s ride was a 29.39 mile effort at 60%-70% MHR completed in 1:51:11. Average speed was 16.0 mph; maximum speed was 22.2 mph.
Thursday’s workout was revised “Billat” sprint intervals: surge at high power for 30 seconds, then 30 seconds at 60%-80% MHR repeated four times, followed by six minutes recovery. This set is repeated three more times. Average speed was 15.7 mph; maximum speed was 24.3 mph.
Saturday’s ride was a 27.27 mile effort at 60%-80% MHR completed in 1:38:47. Average speed was 16.6 mph; maximum speed was 23.1 mph.
Sunday’s ride was a 40.17 mile effort at 60%-85% MHR completed in 2:26:11. Average speed was 16.5 mph; maximum speed was 25.9 mph.
BY THE NUMBERS:
- Total Distance: 147.81 mi
- Longest Ride: 40.17 mi
- Total Time for Week: 9:57:33 (h:m:s)
- Avg Speed: 16.1 mph
- Max Speed: 25.9 mph
- Avg Power: – – –
- Max Power: – – –
- Calories: 1,952 C
- Avg Weight: 166.3