Jun262016June 26, 2016June 26, 2016by Masters TTRacer

Period 8 – Week 4 Training Report

Posted in Training Reports

PERIOD 8 – WEEK 4 (06/20 – 06/26) TRAINING REPORT

HIGHLIGHTS: This was the recovery 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. Saturday’s race was conducted on local roads. Sunday’s ride was conducted on a local bike trail.

Tuesday’s workout was an intensive endurance effort at 95%-100% MHR for three four-minute intervals in the 53 x 16 gear at 95-100 RPM cadence with two minutes active recovery between intervals. Average speed was 19.5 mph; maximum speed was 24.8 mph. Average power was 143 watts; maximum power was 314 watts.

Wednesday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 19 gear at 100 RPM cadence. Average speed was 19.2 mph; maximum speed was 20.5 mph. Average power was 132 watts; maximum power was 184 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 four, three, two, and one minute, with one minute easy recovery between intervals. Average speed was 19.9 mph; maximum speed was 25.4 mph. Average power was 149 watts; maximum power was 317 watts.

Friday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 21 gear at 100 RPM cadence. Average speed was 18.0 mph; maximum speed was 19.0 mph. Average power was 109 watts; maximum power was 148 watts.

Saturday’s race was a 22.25 kilometer (13.82 mile) effort: Shenandoah Time Trial. Earned a 4th place finish with a time of 0:39:42 (20.58 mph average).

Sunday’s workout was a 34.87 mile mile effort at 70%-82% MHR at 90-110 RPM cadence, with 30 minutes at 82%-90% MHR, completed in 2:13:40. Average speed was 15.7 mph; maximum speed was 27.6 mph. Average power was 160 watts; maximum power was 524 watts. Also completed 8 x 20-second sprints at 100-110 RPM cadence.

BY THE NUMBERS:

  • Total Distance: 108.94 mi
  • Longest Ride: 34.87 mi
  • Total Time for Week: 6:38:30 (h:m:s)
  • Avg Speed: 16.4 mph
  • Max Speed: 38.6 mph
  • Avg Power: 145 W
  • Max Power: 524 W
  • Calories: 3,278 C
  • Avg Weight: 158.5