Peak – Week 1 Training Report
PEAK – WEEK 1 (06/29 – 07/05) TRAINING REPORT
HIGHLIGHTS: The aim for this period is to taper off the volume of my workouts while maintaining the intensity to get ready for the first major race of the season in several weeks. All workouts, with the exception of Friday’s and Saturday’s outdoor rides, were conducted indoors on a power trainer.
Tuesday’s workout was L2/4/5/6 Race Warmup followed by a virtual repeat of last Saturday’s race on the trainer. Result was a one mile per hour average speed increase and a time (0:25:04) that tied the winning time. Average speed was 23.5 mph; maximum speed was 26.7 mph. Average power was 212 watts; maximum power was 357 watts.
Thursday’s workout was L5 VO2max Intervals: 5 x three minutes at 244 watts, followed by three minutes at 85 watts. Average speed was 19.6 mph; maximum speed was 27.4 mph. Average power was 148 watts; maximum power was 259 watts.
Friday’s L1 Active Recovery ride was a 37.67 mile effort completed in 2:28:51. Average speed was 15.4 mph; maximum speed was 22.7 mph. Average power was 128 watts; maximum power was 450 watts.
Saturday’s L2 Endurance ride was a 38.21 mile effort completed in 2:25:34. Average speed was 16.2 mph; maximum speed was 25.9 mph. Average power was 140 watts; maximum power was 611 watts.
Sunday’s workout was L4 FTP Intervals: 4 x 12 minutes at 201 watts, followed by three minutes recovery at 85 watts; followed by 35 minutes at 127-148 watts. Average speed was 19.6 mph; maximum speed was 25.9 mph. Average power was 147 watts; maximum power was 226 watts.
BY THE NUMBERS:
- Total Distance: 122.41 mi
- Longest Ride: 38.21 mi
- Total Time for Week: 8:30:00 (h:m:s)
- Avg Speed: 16.9 mph
- Max Speed: 27.4 mph
- Avg Power: 150 watts
- Max Power: 611 watts
- Calories: 3,869 C
- Avg Weight: 167.9