Transition Week Training Report
TRANSITION WEEK (11/03 – 11/09) TRAINING REPORT
HIGHLIGHTS: The focus of this week was the transition from the generic year-round training program I’ve used for the past three race seasons to a new personalized training program prepared by my coach, Michael Cooper. The goal of this new training program is to win my two age-group time trial events at National Senior Games in July 2015, as well as continue my consecutive string of podium finishes in state and regional time trial events.
Tuesday’s workout was a intensive endurance effort at 85% MHR for two intervals of twelve minutes in the 52 x 15 gear at 80-90 RPM cadence, with five minutes recovery below 70% MHR. Average speed was 21.4 mph; maximum speed was 25.0 mph. Average power was 178 watts; maximum power was 267 watts. Wednesday’s workout was a recovery effort below 70% MHR for 40 minutes in the 52 x 17 gear at 90-95 RPM cadence. Average speed was 20.1 mph; maximum speed was 20.8 mph. Average power was 145 watts; maximum power was 160 watts.
Thursday’s workout was a recovery effort below 70% MHR for 40 minutes in the 52 x 17 gear at 95 RPM cadence. Average speed was 20.1 mph; maximum speed was 21.3 mph. Average power was 146 watts; maximum power was 170 watts. Friday’s workout was another recovery effort below 70% MHR for 40 minutes in the 52 x 17 gear at 95 RPM cadence. Average speed was 19.9 mph; maximum speed was 20.8 mph. Average power was 142 watts; maximum power was 160 watts.
Saturday’s workout was conducted outdoors: a 24.57 mile effort at 75% – 85% MHR at 90 RPM cadence. Average speed was 16.5 mph; maximum speed was 28.1 mph.
Sunday’s scheduled outdoor recovery workout was replaced by a successful third attempt to complete a functional threshold power (FTP) test on the power trainer. I still experienced a very small amount of phlegm in my throat, but it did not interrupt my ability to take deep breaths. I completed the 45-minute warmup routine and launched into a five-minute all-out effort in the 52 x 15 gear at 85-90 RPM cadence at 90%-95% MHR. After 10 minutes of recovery, I started a twenty-minute simulated time trial in the 52 x 16 gear at 90-95 RPM cadence at 85%-90% MHR. Average speed for the entire test, which lasted one hour and 20 minutes, was 20.5 mph; maximum speed was 24.9 mph. Average power was 159 watts; maximum power was 268 watts.
BY THE NUMBERS:
- Total Distance: 109.56 mi
- Longest Ride: 27.40 mi
- Total Time for Week: 5:40:48 (h:m:s)
- Avg Speed: 19.3 mph
- Max Speed: 28.1 mph
- Avg Power: 156 W
- Max Power: 268 W
- Calories: 2,979 C
- Avg Weight: 172.08