Period 11 – Week 4 Training Report
PERIOD 11 – WEEK 4 (09/03 – 09/09) TRAINING REPORT
HIGHLIGHTS: This was the first of two taper weeks 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 and Sunday’s workouts were conducted indoors on a power trainer. Saturday’s workout was 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, 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 22.2 mph. Average power was 145 watts; maximum power was 550 watts.
Wednesday’s workout was a TABATA intervals session consisting of a “flat out” sprint for 20 seconds and recovery for 10 seconds, repeated eight times per set. Average speed was 16.9 mph; maximum speed was 22.7 mph. Average power was 143 watts; maximum power was 558 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 20.2 mph. Average power was 127 watts; maximum power was 154 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 two times, with four minutes recovery between intervals. Average speed was 17.6 mph; maximum speed was 23.7 mph. Average power was 106 watts; maximum power was 490 watts.
Saturday’s workout was a 29.60 mile effort at 70%-90% MHR completed in 1:45:13. Average speed was 17.0 mph; maximum speed was 26.6 mph.
Sunday’s workout was a ramped intervals session consisting of three sets of eight one-minute intervals. The first one-minute interval in each set started at 205 watts and increased by five watts each minute until the eighth interval hit 240 watts. There was two minutes of recovery between each set. Average speed was 17.2 mph; maximum speed was 22.1 mph. Average power was 147 watts; maximum power was 478 watts.
BY THE NUMBERS:
- Total Distance: 86.00 mi
- Longest Ride: 29.60 mi
- Total Time for Week: 6:36:42 (h:m:s)
- Avg Speed: 17.6 mph
- Max Speed: 26.6 mph
- Avg Power: 133 W
- Max Power: 558 W
- Calories: 2,414 C
- Avg Weight: 165.0