Dec032017December 3, 2017December 24, 2017by Masters TTRacer

Period 1 – Week 4 Training Report

Posted in Training Reports

PERIOD 1 – WEEK 4 (11/27 – 12/03) TRAINING REPORT

HIGHLIGHTS: This was the recovery 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 a recovery ride at less than 60% MHR for 30 minutes. Average speed was 15.5 mph; maximum speed was 21.5 mph. Average power was 74 watts; maximum power was 408 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 15.3 mph; maximum speed was 16.3 mph. Average power was 71 watts; maximum power was 113 watts.

Thursday’s workout was the first Functional Threshold Power (FTP) test of the season. Average speed was 18.9 mph; maximum speed was 24.6 mph. Average power was 130 watts; maximum power was 494 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 146 watts..

Saturday’s workout was a 18.00 mile effort completed at 70%-80% MHR in 1:07:25. Average speed was 16.1 mph; maximum speed was 23.0 mph.

Sunday’s workout was a 26.83 mile effort completed at 70%-80% MHR in 1:44:38. Average speed was 15.4 mph; maximum speed was 24.4 mph.

BY THE NUMBERS:

  • Total Distance: 88.01 mi
  • Longest Ride: 26.83 mi
  • Total Time for Week: 6:42:16 (h:m:s)
  • Avg Speed: 16.4 mph
  • Max Speed: 24.6 mph
  • Avg Power: 104 W
  • Max Power: 494 W
  • Calories: 2,285 C
  • Avg Weight: 165.4