PERIOD 9 – WEEK 2 (06/25 – 07/01) TRAINING REPORT
HIGHLIGHTS: This was a race preparation week. The season has now reached the point where endurance, aerobic fitness, and strength are well developed and just need to be maintained. Intensity has been gradually increased to develop Functional Threshold Power (FTP) – race pace for one hour. The weekend rides are at moderate intensity for endurance and aerobic fitness maintenance, while the midweek trainer sessions incorporate very high intensity efforts to increase racing threshold. Workouts on Tuesday and Thursday were conducted indoors on a power trainer. Workouts on Wednesday, Friday, and Sunday were conducted outdoors on a local bike trail.
Tuesday’s workout was three continuous ramped intervals for eight minutes with a five watts increase starting at 195 watts to over 230 watts, with two minutes recovery between intervals. Average speed was 20.1 mph; maximum speed was 25.1 mph. Average power was 153 watts; maximum power was 498 watts.
Wednesday’s workout was a 23.36 mile effort at 60%-70% MHR completed in 1:31:46. Average speed was 15.3 mph; maximum speed was 24.5 mph.
Thursday’s workout was a VO2 development and lactate tolerance session consisting of three parts: 15 second all-out sprints repeated five times with two minutes recovery between sprints; one minute all-out intervals at over 105 RPM cadence, repeated five times with two minutes recovery between sprints; and a five minute high intensity interval at over 95 RPM cadence. Average speed was 18.7 mph; maximum speed was 27.1 mph. Average power was 129 watts; maximum power was 503 watts.
Friday’s workout was a 18.06 mile effort at 60%-70% MHR completed in 1:09:05. Average speed was 15.7 mph; maximum speed was 25.2 mph.
Saturday was race day: 2018 Race Report #2: Church Creek Time Trial No. 1.
Sunday’s workout was a 34.24 mile effort at 60%-70% MHR completed in 2:17:37. Average speed was 15.0 mph; maximum speed was 22.8 mph.
BY THE NUMBERS:
- Total Distance: 144.10 mi
- Longest Ride: 34.24 mi
- Total Time for Week: 9:23:50 (h:m:s)
- Avg Speed: 17.6 mph
- Max Speed: 27.1 mph
- Avg Power: 150 W
- Max Power: 556 W
- Calories: 2,864 C
- Avg Weight: 163.8