Period 8 – Week 2 Training Report
PERIOD 8 – WEEK 2 (06/19 – 06/25) TRAINING REPORT
HIGHLIGHTS: This was the buildup week for the eighth training period of the 2017 race season. The goal for this period is to maintain a sound endurance base, with sessions at endurance (zone 1 and 2) and aerobic intensity (zone 3), plus a mid-week session at higher intensity to preserve top end fitness (zone 4/5). All of the weekday workouts were conducted indoors on a power trainer. All of the weekend rides were conducted outdoors on a local bike trail.
Tuesday’s workout was a hard race pace and anaerobic workout at 100%+ MHR for eight minutes, followed by two minutes recovery, repeated three times. Average speed was 17.6 mph; maximum speed was 23.8 mph. Average power was 107 watts; maximum power was 405 watts.
Wednesday’s workout was a weight training session consisting of a 10-minute warmup on the bike, an assortment of 11 exercises, such as high-bench step-ups, one-leg squats, press-ups, and planks, followed by a 10-minute cooldown on the bike. Average speed was 16.8 mph; maximum speed was 18.4 mph. Average power was 89 watts; maximum power was 120 watts.
Thursday’s workout was a race pace/anaerobic workout called “intensity slide intervals.’ The workout starts with seven 15-second maximal sprints with 45 seconds recovery between each sprint. After five minutes active recovery, there are five one-minute efforts over 220 watts with two minutes recovery between each interval. Finally, after five minutes active recovery, there are two five-minute intervals above 200 watts, with five minutes recovery between each interval. Average speed was 18.1 mph; maximum speed was 27.4 mph. Average power was 116 watts; maximum power was 506 watts.
Saturday’s workout was a 26.53 mile effort at 70%-92% MHR completed in 1:32:52. Average speed was 17.2 mph; maximum speed was 27.5 mph.
Sunday’s workout was a 34.67 mile effort at 70%-100% MHR completed in 2:00:49. Average speed was 17.3 mph; maximum speed was 33.1 mph.
BY THE NUMBERS:
- Total Distance: 124.13 mi
- Longest Ride: 34.67 mi
- Total Time for Week: 8:10:30 (h:m:s)
- Avg Speed: 16.5 mph
- Max Speed: 33.1 mph
- Avg Power: 109 W
- Max Power: 506 W
- Calories: 2,766 C
- Avg Weight: 165.9