Period 9 – Week 4 Training Report

PERIOD 9 (PEAKING/TAPERING) WEEK 4 (06/09 – 06/15) TRAINING REPORT

HIGHLIGHTS: This was the recovery week of this training period. 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; 7 x 1 minute intervals at 92% MHR in 52 x 14 gear with 1 minute recovery between intervals; 7 x 30 second sprint interval in 52 x 13 gear with 2 minutes recovery between each interval. Average speed was 21.4 mph; maximum speed was 30.6 mph. Average power was 183 watts; maximum power was 471 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 23.3 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 20.7 mph; maximum speed was 30.9 mph. Average power was 163 watts; maximum power was 483 watts. Friday’s recovery workout was at 60%-70% MHR. Average speed was 20.1 mph; maximum speed was 21.1 mph.

The weekend rides were conducted outdoors. Saturday’s workout was a 24.57 mile effort at 16.3 mph average. Maximum speed was 26.1 mph. Sunday’s workout was a 45.47 mile recovery ride completed in 2:54:05 at 60%-70% MHR at 90-95 RPM cadence. Average speed was 15.9 mph; maximum speed was 25.7 mph.

BY THE NUMBERS:

  • Total Distance: 125.89 mi
  • Longest Ride: 45.47 mi
  • Total Time for Week: 7:03:51 (h:m:s)
  • Avg Speed: 17.8 mph
  • Max Speed: 30.9 mph
  • Avg Power: 171 W
  • Max Power: 483 W
  • Calories: 2,995 C
  • Avg Weight: 171.9