Period 9 – Week 2 Training Report

PERIOD 9 (PEAKING/TAPERING) WEEK 2 (05/26 – 06/01) TRAINING REPORT

HIGHLIGHTS: This was the buildup week of this training period. Instead of Monday being a rest day, I accompanied a neighbor on a 45 mile ride at 60%-70% MHR at an average speed of 13.8 mph.

The Tuesday power workout was a lactate tolerance and speed effort at 90%-92% MHR: 3 x 2 minute intervals at 90% MHR in 52 x 15 gear with 2 minutes recovery between each interval; 8 x 1 minute intervals at 92% MHR in 52 x 14 gear with 1 minute recovery between intervals; 8 x 30 second sprint interval in 52 x 13 gear with 2 minutes recovery between each interval. Average speed was 21.3 mph; maximum speed was 30.6 mph. Average power was 181 watts; maximum power was 475 watts. 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 in 52 x 12 gear with 45-second recovery. Average speed was 21.2 mph; maximum speed was 31.2 mph. Average power was 173 watts; maximum power was 500 watts. Friday’s recovery workout was at 60%-70% MHR. Average speed was 19.9 mph; maximum speed was 21.0 mph.

The weekend rides were conducted outdoors. Saturday’s workout was a 24.69 mile effort at 14.4 mph average. Maximum speed was 26.8 mph. Sunday’s workout was a 46.58 mile recovery ride completed in 3:00:23 at 60%-70% MHR at 90-95 RPM cadence. Average speed was 16.3 mph; maximum speed was 27.7 mph.

BY THE NUMBERS:

  • Total Distance: 174.29 mi
  • Longest Ride: 45.54 mi
  • Total Time for Week: 10:52:45 (h:m:s)
  • Avg Speed: 16.2 mph
  • Max Speed: 31.2 mph
  • Avg Power: 171 W
  • Max Power: 500 W
  • Calories: 3,979 C
  • Avg Weight: 173.0