Period 8 – Week 3 Training Report

PERIOD 8 – WEEK 3 (06/13 – 06/19) TRAINING REPORT

HIGHLIGHTS: This was the overload 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 three five-minute intervals in the 53 x 16 gear at 95 RPM cadence with two minutes active recovery between intervals. Average speed was 19.7 mph; maximum speed was 24.3 mph. Average power was 147 watts; maximum power was 311 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 19.9 mph; maximum speed was 21.4 mph. Average power was 146 watts; maximum power was 201 watts.

Thursday’s workout was an endurance effort in the 53 x 16 gear at 90-102 RPM cadence and 95%-108% MHR: intervals of six, five, four, three, two, and one minute, with one minute easy recovery between intervals. Average speed was 19.9 mph; maximum speed was 25.5 mph. Average power was 150 watts; maximum power was 322 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 18.8 mph; maximum speed was 20.2 mph. Average power was 123 watts; maximum power was 189 watts.

Saturday’s workout was a 24.42 mile effort at 75%-85% MHR at 80-90 RPM cadence completed in 1:28:57, with two 20 minute intervals at 85%-93% MHR. Average speed was 16.5 mph; maximum speed was 28.9 mph. Average power was 183 watts; maximum power was 478 watts.

Sunday’s workout was a 34.77 mile mile effort at 70%-82% MHR at 90-110 RPM cadence, with 30 minutes at 82%-90% MHR, completed in 2:12:42. Average speed was 15.7 mph; maximum speed was 27.0 mph. Average power was 167 watts; maximum power was 510 watts. Also completed 8 x 20-second sprints at 100-110 RPM cadence.

BY THE NUMBERS:

  • Total Distance: 116.97 mi
  • Longest Ride: 34.77 mi
  • Total Time for Week: 7:08:47 (h:m:s)
  • Avg Speed: 16.4 mph
  • Max Speed: 28.9 mph
  • Avg Power: 160 W
  • Max Power: 510 W
  • Calories: 3,947 C
  • Avg Weight: 157.7