Period 2 – Week 2 Training Report
PERIOD 2 – WEEK 2 (12/11 – 12/17) TRAINING REPORT
HIGHLIGHTS: This was the buildup 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 workouts were conducted indoors on a power trainer. The weekend workouts were conducted outdoors on a local bike trail.
Tuesday’s workout was an intensive endurance effort at 80%-90% MHR for three 8-minute intervals, with three minutes recovery between the intervals. Average speed was 18.2 mph; maximum speed was 22.7 mph. Average power was 120 watts; maximum power was 454 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 15.5 mph; maximum speed was 16.4 mph. Average power was 75 watts; maximum power was 147 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 and a half times without any recovery between the pair of intervals. Average speed was 17.0 mph; maximum speed was 21.2 mph. Average power was 143 watts; maximum power was 505 watts.
Saturday’s workout was a 23.22 mile effort at 70%-90% MHR completed in 1:35:23. Average speed was 14.6 mph; maximum speed was 21.8 mph.
Sunday’s workout was a 34.58 mile effort at 70%-80% MHR completed in 2:23:15. Average speed was 14.5 mph; maximum speed was 22.6 mph.
BY THE NUMBERS:
- Total Distance: 99.56 mi
- Longest Ride: 34.58 mi
- Total Time for Week: 7:13:45 (h:m:s)
- Avg Speed: 15.6 mph
- Max Speed: 22.7 mph
- Avg Power: 124 W
- Max Power: 505 W
- Calories: 2,547 C
- Avg Weight: 165.6