Period 1 – Week 3 Training Report
PERIOD 1 – WEEK 3 (11/20 – 11/26) TRAINING REPORT
HIGHLIGHTS: This was the overload week of the first period of the 2018 season. The goal for this period is to re-establish all over body fitness, strength, and flexibility. A sound endurance and aerobic base will be built using efforts in Zone 2 (70%-80% MHR) and Zone 3 (80%-92% MHR). The winter months are also the ideal time to build strength. The weekday workouts on Tuesday, Wednesday, Thursday, and Friday were conducted indoors on a power trainer. The workouts on Saturday and Sunday was conducted outdoors on a local bike trail.
Tuesday’s workout was an intensive endurance interval session at 80%-92% MHR for 12 minutes, followed by five minutes recovery, repeated twice. Average speed was 17.8 mph; maximum speed was 22.5 mph. Average power was 113 watts; maximum power was 400 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 15.1 mph; maximum speed was 16.6 mph. Average power was 70 watts; maximum power was 133 watts.
Thursday’s workout was an endurance and aerobic build-up session of two minutes at the top of Zone 1 (150 watts power, heart rate at 114 bpm), followed by three minutes at.the top of Zone 2 (170 watts power, heart rate at 124 bpm), followed by five minutes in Zone 3 (180 watts power, heart rate at 130 bpm), repeated four times. Average speed was 18.0 mph; maximum speed was 22.7 mph. Average power was 117 watts; maximum power was 415 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 15.5 mph; maximum speed was 16.4 mph. Average power was 75 watts; maximum power was 121 watts..
Saturday’s workout was a 23.64 mile effort completed in 1:29:18. The first 30 minutes were conducted in Zone 2 (70%-80% MHR), then five minutes in Zone 3 (80%-92% MHR) followed by five minutes in Zone 2, repeated three times. The last 20 minutes were ridden in Zone 2. Average speed was 15.9 mph; maximum speed was 23.4 mph.
Sunday’s workout was a 23.66 mile effort completed at 70%-80% MHR in 1:32:58. Average speed was 15.3 mph; maximum speed was 24.0 mph.
BY THE NUMBERS:
- Total Distance: 97.64 mi
- Longest Ride: 25.45 mi
- Total Time for Week: 7:36:28 (h:m:s)
- Avg Speed: 16.4 mph
- Max Speed: 24.0 mph
- Avg Power: 106 W
- Max Power: 415 W
- Calories: 2,407 C
- Avg Weight: 165.1