Period 10 – Week 1 Training Report
PERIOD 10 – WEEK 1 (08/07 – 08/13) TRAINING REPORT
HIGHLIGHTS: This was the base week for the tenth training period of the 2017 race season. The goal for this period is twofold: peak for the remaining time trials in early September and prepare for the Seagull Century on October 14th. The weekday workouts on Tuesday and Thursday were conducted indoors on a power trainer. The workouts on Wednesday, Saturday, and Sunday were conducted outdoors on a local bike trail.
Tuesday’s workout was a hard race pace and anaerobic workout at 100%+ MHR for eight minutes, followed by two minutes recovery, repeated thrice. Average speed was 18.3 mph; maximum speed was 23.6 mph. Average power was 124 watts; maximum power was 419 watts.
Wednesday’s double workout began with a weight 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 20.61 mile effort completed at 60%-70% MHR in 1:14:34. Average speed was 16.6 mph; maximum speed was 23.6 mph
Thursday’s workout was a race pace/anaerobic workout called “T-max intervals.’ Each interval starts from a complete stop, accelerating to the highest power one can sustain for two and a half minutes, followed by five minutes recovery. Four intervals were completed. Average speed was 16.7 mph; maximum speed was 24.2 mph. Average power was 99 watts; maximum power was 395 watts.
Saturday’s workout was a 24.88 mile effort at 70%-92% MHR completed in 1:31:29. Average speed was 16.4 mph; maximum speed was 26.6 mph.
Sunday’s workout was a 31.93 mile effort at 60%-92% MHR completed in 2:31:29. Average speed was 15.8 mph; maximum speed was 27.7 mph..
BY THE NUMBERS:
- Total Distance: 110.38 mi
- Longest Ride: 31.93 mi
- Total Time for Week: 7:15:31 (h:m:s)
- Avg Speed: 16.5 mph
- Max Speed: 27.7 mph
- Avg Power: 109 W
- Max Power: 419 W
- Calories: 1,990 C
- Avg Weight: 166.1