Period 9 – Week 2 Training Report
PERIOD 9 – WEEK 2 (06/29 – 07/05) TRAINING REPORT
HIGHLIGHTS: This was the first of two consecutive tapering weeks leading up to my age-group 10 km time trial, on Saturday, July 11, and 5 km time trial, on Sunday, July 12, at National Senior Games in Minneapolis/St. Paul. All of the weekday workouts were conducted indoors on the trainer. The Saturday and Sunday workouts were conducted outdoors on the local bike trail.
Tuesday’s workout was a power interval session at 95%-105% MHR in the 53 x 16 gear for four all-out sprints of 15 seconds at over 120 RPM cadence, with a recovery period of two minutes between the sprints, followed by four all-out efforts of one minute at over 100 RPM cadence, with two minute active recovery between sprints, followed by two five-minute high intensity intervals at 95-100 RPM cadence, with two minute active recovery between intervals. Average speed was 19.2 mph; maximum speed was 29.8 mph. Average power was 134 watts; maximum power was 439 watts.
Wednesday’s workout was a recovery effort at 70%-82% MHR for 40 minutes in the 53 x 17 gear at 90-95 RPM cadence. Average speed was 19.6 mph; maximum speed was 21.3 mph. Average power was 135 watts; maximum power was 169 watts.
Thursday’s workout was a lactate tolerance development effort: 2.5 minutes at over 105% MHR in the 53 x 17 gear at 110 RPM cadence, followed immediately by 3.5 minutes active recovery. This pattern was repeated three times. Average speed was 19.3 mph; maximum speed was 24.5 mph. Average power was 135 watts; maximum power was 248 watts.
Friday’s workout was a recovery effort below 70% MHR for 40 minutes in the 53 x 19 gear at 90-95 RPM cadence. Average speed was 18.8 mph; maximum speed was 19.7 mph. Average power was 120 watts; maximum power was 180 watts.
Saturday’s workout was a 19.18 mile effort outdoors at 82%-90% MHR at 90-95 RPM cadence completed in 1:07:27. Average speed was 17.2 mph; maximum speed was 29.5 mph.
Sunday’s workout was a 17.21 mile effort outdoors at 60%-75% MHR at 90+ RPM cadence completed in 1:03:49. Average speed was 16.2 mph; maximum speed was 28.2 mph. Also completed three 20-second all-out sprints at 100 RPM cadence.
BY THE NUMBERS:
- Total Distance: 96.84 mi
- Longest Ride: 20.52 mi
- Total Time for Week: 5:19:53 (h:m:s)
- Avg Speed: 18.2 mph
- Max Speed: 29.8 mph
- Avg Power: 131 W
- Max Power: 434 W
- Calories: 2,196 C
- Avg Weight: 166.9