Period 10 – Week 2 Training Report
PERIOD 10 – WEEK 2 (08/14 – 08/20) TRAINING REPORT
HIGHLIGHTS: This was the buildup 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 and Sunday were conducted outdoors on a local bike trail. Saturday’s race was conducted on local roads.
Tuesday’s workout was a high intensity interval workout at 100%+ MHR for one minute, followed by one minute recovery, repeated eight times. Average speed was 17.2 mph; maximum speed was 25.4 mph. Average power was 105 watts; maximum power was 353 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 10.15 mile effort completed at 60%-70% MHR in 0:40:49. Average speed was 14.9 mph; maximum speed was 22.6 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. Three intervals were completed. Average speed was 16.7 mph; maximum speed was 24.7 mph. Average power was 97 watts; maximum power was 353 watts.
Saturday’s race was a 20 kilometer (12.4 mile) mile effort: Regional Time Trial Championship. Earned a 7th place finish with a time of 0:33:07. Average speed was 22.51 mph; maximum speed was 26.2 mph. Average power was 194 watts; maximum power was 431 watts.
Sunday’s workout was a 23.72 mile effort at 60%-70% MHR completed in 1:31:48. Average speed was 15.5 mph; maximum speed was 25.2 mph..
BY THE NUMBERS:
- Total Distance: 82.91 mi
- Longest Ride: 23.72 mi
- Total Time for Week: 5:30:51 (h:m:s)
- Avg Speed: 16.8 mph
- Max Speed: 26.2 mph
- Avg Power: 119 W
- Max Power: 454 W
- Calories: 1,853 C
- Avg Weight: 166.1