Period 1 – Week 1 Training Report
PERIOD 1 – WEEK 1 (10/07 – 10/13) TRAINING REPORT
HIGHLIGHTS: This was the first of six weeks commencing winter training for the 2020 race season. 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. 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 16.9 mph; maximum speed was 23.4 mph.
Wednesday’s workout was a strength training session consisting of a 10-minute warmup on the bike, an assortment of 13 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 15.5 mph; maximum speed was 17.8 mph. Average power was 120 watts; maximum power was 224 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 15.2 mph; maximum speed was 21.2 mph. Average power was 114 watts; maximum power was 267 watts.
Saturday’s ride was a 25.13 mile effort at 60%-70% MHR completed in 1:47:24. Average speed was 14.1 mph; maximum speed was 20.9 mph.
Sunday’s ride was a 29.37 mile effort at 60%-70% MHR completed in 2:10:47. Average speed was 13.5 mph; maximum speed was 20.7 mph.
BY THE NUMBERS:
- Total Distance: 93.56 mi
- Longest Ride: 29.37 mi
- Total Time for Week: 7:49:46 (h:m:s)
- Avg Speed: 15.1 mph
- Max Speed: 23.4 mph
- Avg Power: 118 watts
- Max Power: 267 watts
- Calories: 1,867 C
- Avg Weight: 166.1