PERIOD 10 – WEEK 3 (07/30 – 08/05) TRAINING REPORT
HIGHLIGHTS: This was an overload week. The season has now progressed to the main racing portion with five races over the next eight weeks. Training to date has established endurance, aerobic fitness and strength, with gradually increasing intensity to develop Functional Threshold Power (FTP). The weekend rides are at moderate intensity for endurance and aerobic fitness maintenance, while the midweek trainer sessions incorporate very high intensity efforts to sustain effort above FTP for periods of 15-50 minutes, while resisting fatigue. Weekday workouts were conducted indoors on a power trainer. Weekend workouts were conducted outdoors on a local bike trail.
Tuesday’s workout was a continuous ramped intervals for five minutes with a five watts increase starting at 210 watts to over 235 watts, repeated five times with three minutes recovery between intervals. Average speed was 19.4 mph; maximum speed was 24.5 mph. Average power was 143 watts; maximum power was 500 watts.
Wednesday’s workout was a strength training session consisting of a 10-minute warmup on the power trainer, an assortment of 13 exercises, such as high-bench step-ups, one-leg squats, press-ups, and planks, followed by a 10-minute cooldown on the power trainer. Average speed was 18.8 mph; maximum speed was 20.3 mph. Average power was 126 watts; maximum power was 157 watts.
Thursday’s workout was a VO2 development and lactate tolerance session consisting of three parts: 15 second all-out sprints repeated seven times with two minutes recovery between sprints; one minute all-out intervals at over 105 RPM cadence, repeated seven times with two minutes recovery between sprints; and a five minute high intensity interval at over 95 RPM cadence, repeated thrice with two minutes recovery between intervals. Average speed was 18.9 mph; maximum speed was 27.1 mph. Average power was 132 watts; maximum power was 534 watts.
Friday’s workout was a leg speed spin out session consisting of a 30-second buildup to maximum cadence held for an additional minute, repeated four times, with four minutes recovery between intervals. Average speed was 17.8 mph; maximum speed was 22.5 mph. Average power was 106 watts; maximum power was 459 watts.
Saturday’s workout was a 29.95 mile effort at 70%-95% MHR completed in 1:45:05. Average speed was 17.1 mph; maximum speed was 26.1 mph.
Sunday’s workout was a 26.65 mile effort at 70%-95% MHR completed in 1:40:02. Average speed was 16.0 mph; maximum speed was 26.7 mph.
BY THE NUMBERS:
- Total Distance: 129.61 mi
- Longest Ride: 29.65 mi
- Total Time for Week: 9:13:27 (h:m:s)
- Avg Speed: 18.1 mph
- Max Speed: 27.1 mph
- Avg Power: 126 W
- Max Power: 534 W
- Calories: 3,142 C
- Avg Weight: 164.4