Dec232018December 23, 2018December 23, 2018by Masters TTRacer

Period 1 – Week 6 Training Report

Posted in Training Reports

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