Period 10 – Week 3 Training Report
PERIOD 10 – WEEK 3 (09/16 – 09/22) TRAINING REPORT
HIGHLIGHTS: This is the final month of the racing season. The aim is to try and maintain my current level of performance for the final two races of the year. The weekday workouts were conducted indoors on a trainer. Friday and Saturday’s race preparation rides were completed on a local bike trail. Sunday’s final race of the season was completed outdoors on local roads.
Tuesday’s workout was sprint intervals called “Russian Steps”: 15 seconds sprinting with 45 seconds recovery, 30 seconds sprinting with 30 seconds recovery, 45 seconds sprinting with 15 seconds recovery, 60 seconds sprinting with 60 seconds recovery, 45 seconds sprinting with 15 seconds recovery, 30 seconds sprinting with 30 seconds recovery, and 15 seconds sprinting with five minutes recovery. Average speed was 15.2 mph; maximum speed was 21.7 mph. Average power was 129 watts; maximum power was 321 watts.
Wednesday’s workout was a strength training session consisting of a 10-minute warmup on the bike, a reduced assortment of eight exercises, such as one-leg squats, press-ups, and planks, followed by a 10-minute cooldown on the bike. Average speed was 15.6 mph; maximum speed was 17.6 mph. Average power was 135 watts; maximum power was 194 watts.
Thursday’s workout was “Billat” sprint intervals: surge at high power for 30 seconds, then 30 seconds at 60%-80% MHR repeated eight times. Average speed was 15.3 mph; maximum speed was 20.9 mph. Average power was 132 watts; maximum power was 302 watts.
Friday’s ride was a 23.04 mile effort at 60%-70% MHR completed in 1:26:44. Average speed was 16.0 mph; maximum speed was 23.7 mph.
Saturday’s workout was a 16.48 mile effort at 70% MHR completed in 1:05:02. Average speed was 15.2 mph; maximum speed was 22.1 mph.
Sunday’s race was a 9.14 mile effort at 100% MHR completed in 0:25:21. Average speed was 21.6 mph; maximum speed was 27.9 mph. Average power was 208 watts; maximum power was 554 watts.
BY THE NUMBERS:
- Total Distance: 81.17 mi
- Longest Ride: 23.04 mi
- Total Time for Week: 5:58:23 (h:m:s)
- Avg Speed: 16.3 mph
- Max Speed: 27.9 mph
- Avg Power: 148 watts
- Max Power: 554 watts
- Calories: 2,287 C
- Avg Weight: 167.3