Race Week Training Report
RACE WEEK (07/13 – 07/19) TRAINING REPORT
HIGHLIGHTS: The aim for this period is to maintain intensity for a pair of major races on the next two weekends. The workouts on Tuesday, Wednesday, and Friday were conducted indoors on a power trainer. The workouts on Thursday and Sunday were conducted outdoors on a local bike trail.
Tuesday’s workout was L1 Active Recovery Undulations: 6 x 5 minutes at 85 watts followed by 5 minutes at 117 watts. Average speed was 17.0 mph; maximum speed was 21.4 mph. Average power was 101 watts; maximum power was 136 watts.
Wednesday’s workout was L1 Active Recovery: 60 minutes at 106 watts. Average speed was 17.0 mph; maximum speed was 26.7 mph. Average power was 105 watts; maximum power was 136 watts.
Thursday’s L2 Varied Endurance was a 32.48 mile effort completed in 2:00:20. Average speed was 16.5 mph; maximum speed was 23.0 mph. Average power was 146 watts; maximum power was 510 watts.
Friday’s workout was L4/L6 Pre-Race Preparation: 10 minute warmup at 106 watts; three 1-minute intervals at 201 watts, followed by one minute recovery at 117 watts, 5 minutes easy recovery; two pairs of 30-second intervals at 212 watts and 30-second intervals at 318 watts, followed by one minute recovery at 117 watts; 15 minute cooldown at 85 watts. Average speed was 17.2 mph; maximum speed was 27.2 mph. Average power was 111 watts; maximum power was 327 watts.
Saturday’s race was the Rock River Multisport 20 KM Time Trial. Average speed was 20.6 mph; maximum speed was 27.0 mph.
Sunday’s L2 Longer Endurance ride was 30.97 mile effort completed in 1:59:19. Average speed was 15.6 mph; maximum speed was 22.6 mph. Average power was 129 watts; maximum power was 429 watts.
BY THE NUMBERS:
- Total Distance: 126.57 mi
- Longest Ride: 32.48 mi
- Total Time for Week: 8:38:18 (h:m:s)
- Avg Speed: 16.6 mph
- Max Speed: 27.2 mph
- Avg Power: 206 watts
- Max Power: 655 watts
- Calories: 4,382 C
- Avg Weight: 167.2