Period 9 – Week 2 Training Report
PERIOD 9 – WEEK 2 (08/12 – 08/18) TRAINING REPORT
HIGHLIGHTS: This is the main racing period. The aim of the period is to sustain and enhance racing performance, and to taper and peak for key events. The week’s workouts were a mix of indoor workouts on the trainer and outdoor workouts on a local bike trail.
Tuesday’s workout was sprint intervals called “Russian Steps”: 15 seconds sprinting with 45 seconds recovery, 30 seconds sprinting with 30 seconds recovery, 45 seconds sprinting with 15 seconds recovery, 60 seconds sprinting with 60 seconds recovery, 45 seconds sprinting with 15 seconds recovery, 30 seconds sprinting with 30 seconds recovery, and 15 seconds sprinting with five minutes recovery, repeated twice. Average speed was 17.3 mph; maximum speed was 26.2 mph.
Wednesday’s ride was a 22.93 mile effort at 60%-70% MHR completed in 1:23:15. Average speed was 16.6 mph; maximum speed was 24.2 mph.
Thursday’s workout was revised “Billat” sprint intervals: surge at high power for 40 seconds, then 20 seconds at 60%-80% MHR repeated eight times, followed by five minutes recovery. This set is repeated twice. Average speed was 17.2 mph; maximum speed was 25.2 mph.
Friday’s workout was leg speed spinout intervals: 30 seconds to maximum cadence, hold for one minute, then pedal easily for four minutes, repeated four times. Average speed was 13.4 mph; maximum speed was 19.3 mph. Average power was 110 watts; maximum power was 255 watts. NOTE: my smart trainer failed to display power and speed data, so switched to a “dumb” magnetic resistance trainer.
Saturday’s ride was a 29.63 mile effort at 60%-80% MHR completed in 1:44:37. Average speed was 15.3 mph; maximum speed was 26.5 mph.
Sunday’s ride was a 38.28 mile effort at 60%-80% MHR completed in 2:28:01. Average speed was 15.5 mph; maximum speed was 22.1 mph.
BY THE NUMBERS:
- Total Distance: 137.47 mi
- Longest Ride: 38.28 mi
- Total Time for Week: 9:29:22 (h:m:s)
- Avg Speed: 15.8 mph
- Max Speed: 26.5 mph
- Avg Power: 110 watts
- Max Power: 255 watts
- Calories: 2,094 C
- Avg Weight: 166.9