Period 2 – Week 1 Training Report
PERIOD 2 – WEEK 1 (11/18 – 11/24) TRAINING REPORT
HIGHLIGHTS: The aim of this training period is to continue with base endurance and aerobic fitness development while aiming to transfer strength gained in the weights sessions to specific bike strength. Also commencing higher intensity tempo development. Weekday workouts were conducted indoors on a power trainer. Weekend workouts were conducted outdoors on a local bike trail.
Tuesday’s workout was an intensive endurance effort at 80%-90% MHR for four four-minute intervals, with four minutes recovery between the intervals. Average speed was 13.6 mph; maximum speed was 17.9 mph. Average power was 127 watts; maximum power was 280 watts.
Wednesday’s workout was a strength training session consisting of a 10-minute warmup on the bike, 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 bike. Average speed was 14.7 mph; maximum speed was 16.0 mph. Average power was 139 watts; maximum power was 179 watts.
Thursday’s workout was three five-minute anaerobic intervals at 80%-90% MHR with five minutes easy recovery between the intervals. Average speed was 12.6 mph; maximum speed was 17.9 mph. Average power was 104 watts; maximum power was 236 watts.
Saturday’s ride was a 23.05 mile effort at 60%-70% MHR completed in 1:36:54. Average speed was 14.3 mph; maximum speed was 20.5 mph.
Sunday’s ride was a 34.33 mile effort at 60%-70% MHR completed in 2:27:06. Average speed was 14.1 mph; maximum speed was 21.4 mph.
BY THE NUMBERS:
- Total Distance: 86.15 mi
- Longest Ride: 34.33 mi
- Total Time for Week: 8:26:20 (h:m:s)
- Avg Speed: 13.8 mph
- Max Speed: 21.4 mph
- Avg Power: 127 watts
- Max Power: 280 watts
- Calories: 2,179 C
- Avg Weight: 169.1