Period 9 – Week 3 Training Report
PERIOD 9 (PEAKING/TAPERING) WEEK 3 (06/02 – 06/08) TRAINING REPORT
HIGHLIGHTS: This was the overload week of this training period, leading up to the third time trial race of the season on Sunday. The Tuesday power workout was a lactate tolerance and speed effort at 90%-92% MHR: 4 x 2 minute intervals at 90% MHR in 52 x 15 gear with 2 minutes recovery between each interval; 9 x 1 minute intervals at 92% MHR in 52 x 14 gear with 1 minute recovery between intervals; 9 x 30 second sprint interval in 52 x 13 gear with 2 minutes recovery between each interval. Average speed was 20.6 mph; maximum speed was 30.2 mph. Average power was 166 watts; maximum power was 454 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 23.2 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 20.8 mph; maximum speed was 30.7 mph. Average power was 166 watts; maximum power was 476 watts. Friday’s recovery workout was at 60%-70% MHR. Average speed was 19.9 mph; maximum speed was 21.3 mph.
Saturday’s workout was a modified recovery workout, similar to Friday’s, but with the addition of 5 x 15-second speed sprints, leading up to Sunday’s race. Average speed was 20.4 mph; maximum speed was 31.2 mph. Average power was 156 watts; maximum power was 499 watts. Sunday’s race report is available.
BY THE NUMBERS:
- Total Distance: 92.35 mi
- Longest Ride: 24.24 mi
- Total Time for Week: 4:25:21 (h:m:s)
- Avg Speed: 20.9 mph
- Max Speed: 31.2 mph
- Avg Power: 163 W
- Max Power: 499 W
- Calories: 2,598 C
- Avg Weight: 172.8