Period 2 – Week 1 Training Report
PERIOD 2 – WEEK 1 (12/04 – 12/10) TRAINING REPORT
HIGHLIGHTS: This was the baseline week of the second period of the 2018 season. The primary goal for this period is to continue the base period building all-round fitness and strength, and a strong endurance and aerobic base using efforts in Zone 2 (70%-80% MHR) and Zone 3 (80%-92% MHR). A secondary goal will be to increase training volume, not intensity. The weekday and weekend workouts were conducted indoors on a power trainer.
Tuesday’s workout was an intensive endurance effort at 80%-90% MHR for two 10-minute intervals, with five minutes recovery between the intervals. Average speed was 17.8 mph; maximum speed was 22.5 mph. Average power was 113 watts; maximum power was 397 watts.
Wednesday’s workout was a strength 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-minute cooldown on the bike. Average speed was 15.2 mph; maximum speed was 16.4 mph. Average power was 72 watts; maximum power was 125 watts.
Thursday’s workout was an endurance and aerobic fitness effort consisting of five minutes at the top of Zone 2 (70%-80% MHR) followed by five minutes at the top of Zone 3 (80%-90% MHR), repeated three times without any recovery between the pair of intervals. Average speed was 18.2 mph; maximum speed was 22.2 mph. Average power was 118 watts; maximum power was 449 watts.
Friday’s workout was a strength 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-minute cooldown on the bike. Average speed was 15.5 mph; maximum speed was 16.3 mph. Average power was 74 watts; maximum power was 114 watts..
Saturday’s workout was conducted indoors due to a snow storm that started before dawn and continued until late evening. The duration of an extensive endurance effort was shortened to 1:15:21. Average speed was 16.6 mph; maximum speed was 26.1 mph. Average power was 120 watts; maximum power was 420 watts.
Sunday’s workout was conducted indoors due to freezing temperatures. The duration of a long, steady ride at 70%-80% MHR was shortened to 1:3012. Average speed was 15.7 mph; maximum speed was 22.8 mph. Average power was 85 watts; maximum power was 434 watts.
BY THE NUMBERS:
- Total Distance: 86.90 mi
- Longest Ride: 22.14 mi
- Total Time for Week: 6:50:43 (h:m:s)
- Avg Speed: 16.3 mph
- Max Speed: 26.1 mph
- Avg Power: 103 W
- Max Power: 449 W
- Calories: 2,527 C
- Avg Weight: 165.6