Period 9 – Week 1 Training Report
PERIOD 9 – WEEK 1 (06/27 – 07/03) TRAINING REPORT
HIGHLIGHTS: This was the base week for the ninth training period of the 2016 race season. The goal of this training period is to continue redeveloping race fitness with tempo, race pace, and lactate tolerance workouts leading up to two races this month. The weekday workouts were conducted indoors on a trainer. The weekend workouts were conducted outdoors on a local bike trail.
Tuesday’s workout was a lactate tolerance and speed effort at 100%-110% MHR in three phases in my 53 x 17 gear. Phase one featured five all-out sprints of 15 seconds at over 120 RPM cadence, followed by two minutes of active recovery. Phase two featured five one-minute all-out efforts at over 110 RPM cadence, followed by two minutes of active recovery. Phase three featured two five-minute high intensity intervals at over 100 RPM cadence, followed by two minutes of active recovery. Average speed was 19.5 mph; maximum speed was 28.4 mph. Average power was 144 watts; maximum power was 497 watts.
Wednesday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 19 gear at 95-100 RPM cadence. Average speed was 18.6 mph; maximum speed was 20.1 mph. Average power was 122 watts; maximum power was 189 watts.
Thursday’s workout was a lactate tolerance effort at 100%-110% MHR in the 53 x 17 gear at 100+ RPM cadence for five 2.5-minute intervals, followed by 3.5-minutes active recovery. Average speed was 19.4 mph; maximum speed was 24.0 mph. Average power was 141 watts; maximum power was 285 watts.
Friday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 21 gear at 95-100 RPM cadence. Average speed was 17.8 mph; maximum speed was 18.6 mph. Average power was 108 watts; maximum power was 163 watts.
Saturday’s workout was a 24.39 mile effort at 75%-85% MHR at 90-100 RPM cadence completed in 1:28:44, with two 20-minute intervals at 85%-93% MHR. Average speed was 16.4 mph; maximum speed was 29.1 mph. Average power was 179 watts; maximum power was 449 watts.
Sunday’s workout was a 34.84 mile effort at 70%-82% MHR at 95-100 RPM cadence, with 30 minutes at 82%-90% MHR, completed in 2:13:30. Average speed was 15.5 mph; maximum speed was 27.4 mph. Average power was 164 watts; maximum power was 497 watts. Also completed eight 20-second sprints at 100-110 RPM cadence.
BY THE NUMBERS:
- Total Distance: 121.37 mi
- Longest Ride: 34.84 mi
- Total Time for Week: 7:28:06 (h:m:s)
- Avg Speed: 16.3 mph
- Max Speed: 29.1 mph
- Avg Power: 153 W
- Max Power: 497 W
- Calories: 3,956 C
- Avg Weight: 159.6