Period 2 – Week 3 Training Report
PERIOD 2 – WEEK 3 (12/26 – 01/01) TRAINING REPORT
HIGHLIGHTS: This was the overload week for the second training period of the 2017 race season. The goal for this period is to re-establish my endurance base, with an increase in time and intensity of the weekly training sessions. The weekday workouts were conducted indoors on a trainer. The weekend rides were conducted outdoors on a local bike trail.
Tuesday’s workout was an endurance effort at 70%-80% MHR for four 8-minute cadence pyramid of one minute at 95 RPM cadence, one minute at 90 RPM cadence, one minute at 85 RPM cadence, two minutes at 80 RPM cadence, one minute at 85 RPM cadence, one minute at 90 RPM cadence, and one minute at 95 RPM cadence, followed by two minutes recovery between pyramids. Average speed was 19.4 mph; maximum speed was 23.9 mph. Average power was 141 watts; maximum power was 274 watts.
Wednesday’s workout was a weight training session consisting of a 15-minute warmup on the bike, an assortment of 11 exercises, such as high-bench step-ups, straight arm pullovers, sit-ups + weights, and trunk curls, followed by a 10-minute cooldown on the bike. Total workout time was 1:40, with 1:15 for the exercise portion.
Thursday’s workout was an endurance effort at 70%-80% MHR featuring four 10-minute intervals (five minutes at 70% MHR at 95 RPM cadence followed by five minutes at 80% MHR at 100 RPM cadence) completed continuously. Average speed was 19.4 mph; maximum speed was 22.1 mph. Average power was 137 watts; maximum power was 233 watts.
Friday’s workout was identical to Wednesday’s weight training session. Total workout time was 1:40, with 1:15 for the exercise portion.
Saturday’s workout was a 18.64 mile effort at 70%-80% MHR at 90+ cadence completed in 1:14:35. Average speed was 15.0 mph; maximum speed was 22.9 mph.
Sunday’s workout was a 29.03 mile effort at 70%-80% MHR at 90+ RPM cadence completed in 1:53:03. Average speed was 15.4 mph; maximum speed was 25.0 mph.
BY THE NUMBERS:
- Total Distance: 96.63 mi
- Longest Ride: 29.03 mi
- Total Time for Week: 8:12:03 (h:m:s)
- Avg Speed: 17.0 mph
- Max Speed: 25.0 mph
- Avg Power: 132 W
- Max Power: 274 W
- Calories: 3,275 C
- Avg Weight: 164.5