May252014May 25, 2014May 25, 2014by Masters TTRacer

Period 9 – Week 1 Training Report

Posted in Training Reports

PERIOD 9 (PEAKING/TAPERING) WEEK 1 (05/19 – 05/25) TRAINING REPORT

HIGHLIGHTS: This was the base week of this training period. The Tuesday power workout was replaced by a 25.5 mile recovery ride outdoors. Average speed was 16.8 mph; maximum speed was 30.3 mph. Wednesday’s recovery workout was a 75%-80% MHR effort for 40 minutes at 95 RPM cadence in the 52 x 16 gear. Maximum speed was 23.5 mph.

Thursday’s power interval workout was 7 x 15-second speed sprints with 45-second recovery. Average speed was 21.8 mph; maximum speed was 30.8 mph. Average power was 186 watts; maximum power was 479 watts. Friday’s recovery workout was 60 minutes outdoors. Average speed was 14.6 mph; maximum speed was 28.3 mph.

The weekend rides were conducted outdoors. Saturday’s workout was a 24.73 mile effort at 17.2 mph average. Maximum speed was 28.0 mph. Sunday’s workout was a 45.74 mile recovery ride completed in 2:49:51 at 60%-70% MHR at 90-95 RPM cadence. Average speed was 16.4 mph; maximum speed was 27.2 mph.

BY THE NUMBERS:

  • Total Distance: 133.97 mi
  • Longest Ride: 45.74 mi
  • Total Time for Week: 8:16:03 (h:m:s)
  • Avg Speed: 16.2 mph
  • Max Speed: 30.8 mph
  • Avg Power: 187 W
  • Max Power: 479 W
  • Calories: 3,350 C
  • Avg Weight: 173.0