Period 1 – Week 6 Training Report
PERIOD 1 – WEEK 6 (12/17 – 12/23) TRAINING REPORT
HIGHLIGHTS: This was the sixth 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 workouts included two strength building workouts and two intensive endurance workouts. 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 three 10-minute intervals, with three minutes recovery between the intervals. Average speed was 20.1 mph; maximum speed was 25.7 mph. Average power was 152 watts; maximum power was 524 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 19.7 mph; maximum speed was 20.7 mph. Average power was 144 watts; maximum power was 179 watts.
Thursday’s workout was six 30-second anaerobic intervals with 2.5 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 18.8 mph; maximum speed was 26.3 mph. Average power was 129 watts; maximum power was 550 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 19.6 mph; maximum speed was 21.4 mph. Average power was 144 watts; maximum power was 192 watts.
Saturday’s ride was a 30.82 mile effort at 60%-80% MHR completed in 1:55:47. Average speed was 16.1 mph; maximum speed was 28.9 mph.
Sunday’s ride was a 41.63 mile effort at 60%-70% MHR completed in 2:59:31. Average speed was 14.0 mph; maximum speed was 22.0 mph.
BY THE NUMBERS:
- Total Distance: 126.97 mi
- Longest Ride: 41.63 mi
- Total Time for Week: 9:54:32 (h:m:s)
- Avg Speed: 18.4 mph
- Max Speed: 28.9 mph
- Avg Power: 143 watts
- Max Power: 550 watts
- Calories: 3,263 C
- Avg Weight: 162.9