Period 1 – Week 5 Training Report
PERIOD 1 – WEEK 5 (12/10 – 12/16) TRAINING REPORT
HIGHLIGHTS: This was the fifth 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. The workouts from Tuesday to Saturday were conducted indoors on a power trainer. Sunday’s workout was conducted on a local bike trail.
Tuesday’s workout was an intensive endurance effort at 60%-80% MHR for two 12-minute intervals, with five minutes recovery between the intervals. Average speed was 19.3 mph; maximum speed was 25.7 mph. Average power was 137 watts; maximum power was 550 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 19.9 mph; maximum speed was 21.6 mph. Average power was 149 watts; maximum power was 209 watts.
Thursday’s workout was five 30-second anaerobic intervals with two minutes and 30 seconds 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 19.3 mph; maximum speed was 26.3 mph. Average power was 137 watts; maximum power was 511 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 21.1 mph. Average power was 146 watts; maximum power was 180 watts.
Saturday’s workout was two 15-minute intervals at 70%-80% MHR with five minutes’ recovery between intervals. Average speed was 19.9 mph; maximum speed was 24.3 mph. Average power was 151 watts; maximum power was 529 watts.
Sunday’s workout was originally scheduled to be 150 minutes at 60%-70% MHR, but three days of rain made the local bike trail mostly impassable. This workout was shortened to 71 minutes. Average speed was 14.4 mph; maximum speed was 22.0 mph.
BY THE NUMBERS:
- Total Distance: 88.93 mi
- Longest Ride: 22.56 mi
- Total Time for Week: 7:07:11 (h:m:s)
- Avg Speed: 19.0 mph
- Max Speed: 26.3 mph
- Avg Power: 145 watts
- Max Power: 550 watts
- Calories: 2,794 C
- Avg Weight: 161.8