PERIOD 1 – WEEK 3 (11/26 – 12/02) TRAINING REPORT
HIGHLIGHTS: This was the third 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 workout schedule was modified due to travel for a family emergency. Workouts on Thursday, Friday, and Saturday were conducted indoors on a power trainer. Sunday’s workout was conducted outdoors on a local bike trail.
Thursday’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 19.0 mph; maximum speed was 20.1 mph. Average power was 132 watts; maximum power was 165 watts.
Friday’s workout was six one-minute anaerobic intervals with three minutes easy recovery between the intervals, followed by three sets of five minutes at 60% MHR followed by five minutes at 70% MHR, with no recovery between sets. Average speed was 18.8 mph; maximum speed was 24.9 mph. Average power was 129 watts; maximum power was 469 watts.
Saturday’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 19.4 mph; maximum speed was 20.9 mph. Average power was 137 watts; maximum power was 174 watts.
Sunday’s ride was a 36.32 mile effort at 60%-70% MHR completed in 2:31:31. Average speed was 14.5 mph; maximum speed was 22.6 mph.
BY THE NUMBERS:
- Total Distance: 69.29 mi
- Longest Ride: 36.32 mi
- Total Time for Week: 6:15:45 (h:m:s)
- Avg Speed: 18.4 mph
- Max Speed: 24.9 mph
- Avg Power: 133 watts
- Max Power: 469 watts
- Calories: 2,116 C
- Avg Weight: 162.1