Jul172016July 17, 2016July 17, 2016by Masters TTRacer

Period 9 – Week 3 Training Report

Posted in Training Reports

PERIOD 9 – WEEK 3 (07/11 – 07/17) TRAINING REPORT

HIGHLIGHTS: This was the overload week for the ninth training period of the 2016 race season. The goal of this training period is to continue redeveloping race fitness with tempo, race pace, and lactate tolerance workouts leading up to two races this month. The weekday workouts were conducted indoors on a trainer. Saturday’s race was conducted on local roads; Sunday’s workout was conducted on a local bike trail.

Tuesday’s workout was a lactate tolerance and speed effort at 100%-110% MHR in three phases in my 53 x 17 gear. Phase one featured seven all-out sprints of 15 seconds at over 120 RPM cadence, followed by two minutes of active recovery. Phase two featured seven one-minute all-out efforts at over 110 RPM cadence, followed by two minutes of active recovery. Phase three featured three five-minute high intensity intervals at over 100 RPM cadence, followed by two minutes of active recovery. Average speed was 19.6 mph; maximum speed was 26.6 mph. Average power was 145 watts; maximum power was 449 watts.

Wednesday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 19 gear at 95-100 RPM cadence. Average speed was 19.1 mph; maximum speed was 20.6 mph. Average power was 130 watts; maximum power was 189 watts.

Thursday’s workout was a lactate tolerance effort at 100%-110% MHR in the 53 x 17 gear at 100+ RPM cadence for three 2.5-minute intervals, followed by 3.5-minutes active recovery. Average speed was 19.5 mph; maximum speed was 24.2 mph. Average power was 140 watts; maximum power was 322 watts.

Friday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 21 gear at 95-100 RPM cadence. Average speed was 18.6 mph; maximum speed was 19.5 mph. Average power was 119 watts; maximum power was 131 watts.

Saturday’s race was a 20 kilometer (12.4 mile) effort: Church Creek #2 Time Trial. Earned a 9th place finish with a time of 0:31:48 (23.44 mph average).

Sunday’s workout was a 24.61 mile recovery effort at 70%-82% MHR at 95-100 RPM cadence completed in 1:32:58. Average speed was 15.9 mph; maximum speed was 27.7 mph.

BY THE NUMBERS:

  • Total Distance: 123.66 mi
  • Longest Ride: 28.26 mi
  • Total Time for Week: 7:14:32 (h:m:s)
  • Avg Speed: 17.1 mph
  • Max Speed: 27.7 mph
  • Avg Power: 139 W
  • Max Power: 495 W
  • Calories: 3,154 C
  • Avg Weight: 159.4