Nov182018November 18, 2018November 18, 2018by Masters TTRacer

Period 1 – Week 1 Training Report

Posted in Training Reports

PERIOD 1 – WEEK 1  (11/12 – 11/18) TRAINING REPORT

HIGHLIGHTS: This was the first of six weeks commencing winter training. The aim of the first six-week block is to rebuild and extend a strong aerobic base, and to re-establish all over body fitness, strength, and flexibility. This week’s workouts included two strength building workouts and two intensive endurance workouts. The weekday workouts were conducted indoors on a power trainer. The weekend rides were conducted outdoors on a local bike trail.

Tuesday’s workout was an intensive endurance effort at 60%-80% MHR for two eight-minute intervals, with five minutes recovery between the intervals. Average speed was 20.0 mph; maximum speed was 22.8 mph. Average power was 151 watts; maximum power was 473 watts.

Wednesday’s workout was a strength 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 19.6 mph; maximum speed was 21.1 mph. Average power was 143 watts; maximum power was 181 watts.

Thursday’s workout was four one-minute anaerobic intervals with three minutes easy recovery between the intervals, followed three sets of five minutes at 60% MHR followed by five minutes at 70% MHR, with no recovery between sets. Average speed was 18.9 mph; maximum speed was 26.4 mph. Average power was 132 watts; maximum power was 442 watts.

Friday’s workout was a strength 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 19.8 mph; maximum speed was 21.7 mph. Average power was 150 watts; maximum power was 198 watts.

Saturday’s ride was a 20.13 mile effort at 60%-70% MHR completed in 1:23:14. Average speed was 14.6 mph; maximum speed was 22.4 mph.

Sunday’s ride was a 26.55 mile effort at 60%-70% MHR completed in 1:51:37. Average speed was 14.3 mph; maximum speed was 22.4 mph.

BY THE NUMBERS:

  • Total Distance: 104.05 mi
  • Longest Ride: 26.55 mi
  • Total Time for Week: 10:02:10 (h:m:s)
  • Avg Speed: 18.3 mph
  • Max Speed: 26.4 mph
  • Avg Power: 145 watts
  • Max Power: 473 watts
  • Calories: 2,988 C
  • Avg Weight: 164.1