Period 9 – Week 5 Training Report
PERIOD 9 – WEEK 5 (07/20 – 07/26) TRAINING REPORT
HIGHLIGHTS: This was a third consecutive tapering week leading up to a third consecutive weekend race. All of the weekday workouts were conducted indoors on the trainer. The Saturday race was conducted outdoors on local roads. The Sunday recovery ride were conducted outdoors on a local bike trail.
Tuesday’s workout was a power interval session at 95%-105% MHR in the 53 x 16 gear for four all-out sprints of 15 seconds at over 120 RPM cadence, with a recovery period of two minutes between the sprints, followed by four all-out efforts of one minute at over 100 RPM cadence, with two minute active recovery between sprints, followed by two five-minute high intensity interval at 95-100 RPM cadence in the 53 x 17 gear, with two minute active recovery between intervals. Average speed was 19.6 mph; maximum speed was 29.6 mph. Average power was 138 watts; maximum power was 430 watts.
Wednesday’s workout was a recovery effort at 70%-82% MHR for 40 minutes in the 53 x 17 gear at 90-95 RPM cadence. Average speed was 19.5 mph; maximum speed was 20.9 mph. Average power was 134 watts; maximum power was 160 watts.
Thursday’s workout was a sprint effort: seven 15 second sprints in the 53 x 17 gear at 120 RPM cadence, followed by 45 seconds active recovery between sprints. Average speed was 18.9 mph; maximum speed was 27.0 mph. Average power was 123 watts; maximum power was 322 watts.
Friday’s workout was a sprint effort: four 15 second prints in the 53 x 17 gear at 120 RPM cadence, followed by 45 seconds active recovery between sprints. Average speed was 18.5 mph; maximum speed was 26.7 mph. Average power was 115 watts; maximum power was 314 watts.
Saturday’s 22.25 km time trial race report has been posted.
Sunday’s workout was a 24.52 mile effort outdoors at 60%-75% MHR at 90+ RPM cadence completed in 1:30:12. Average speed was 16.4 mph; maximum speed was 27.4 mph.
BY THE NUMBERS:
- Total Distance: 99.19 mi
- Longest Ride: 24.52 mi
- Total Time for Week: 5:28:03 (h:m:s)
- Avg Speed: 18.3 mph
- Max Speed: 35.8 mph
- Avg Power: 130 W
- Max Power: 430 W
- Calories: 2,263 C
- Avg Weight: 166.4