Period 11 – Week 3 Training Report
PERIOD 11 – WEEK 3 (08/27 – 09/02) TRAINING REPORT
HIGHLIGHTS: This was a buildup week leading to the next races at Senior Olympics. 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 pyramid intervals consisting of one minute above threshold – maximum effort – with one minute easy recovery, two minutes above threshold with two minutes easy recovery, three minutes above threshold with three minutes easy recovery, four minutes above threshold with four minutes easy recovery, five minutes above threshold with four minutes easy recovery, four minutes above threshold with three minutes easy recovery, three minutes above threshold with two minutes easy recovery, two minutes above threshold with one minute easy recovery, and one minute above threshold with 10 minutes easy cool down. Average speed was 16.9 mph; maximum speed was 23.7 mph. Average power was 135 watts; maximum power was 509 watts.
Wednesday’s workout was Russian Steps intervals consisting of 15 seconds “on” – maximum effort – with 45 seconds “off,” 30 seconds “on” with 30 seconds “off,” 45 second “on” with 15 seconds “off,” 60 seconds “on” with 60 seconds “off,” 45 seconds “on” with 15 seconds “off,” 30 seconds “on” with 30 seconds “off,” and 15 seconds “on” with five minutes “off,” repeated three times. Average speed was 16.5 mph; maximum speed was 22.5 mph. Average power was 137 watts; maximum power was 501 watts.
Thursday’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 18.9 mph; maximum speed was 20.1 mph. Average power was 127 watts; maximum power was 185 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 23.8 mph. Average power was 109 watts; maximum power was 500 watts.
Saturday’s workout was a 28.86 mile effort at 70%-90% MHR completed in 1:45:08. Average speed was 16.5 mph; maximum speed was 25.5 mph.
Sunday’s workout was a 32.28 mile effort at 60%-70% MHR completed in 2:00:14. Average speed was 16.2 mph; maximum speed was 26.6 mph.
BY THE NUMBERS:
- Total Distance: 109.39 mi
- Longest Ride: 32.28 mi
- Total Time for Week: 8:03:39 (h:m:s)
- Avg Speed: 17.4 mph
- Max Speed: 26.6 mph
- Avg Power: 127 W
- Max Power: 509 W
- Calories: 2,419 C
- Avg Weight: 163.8