Jan272019January 27, 2019January 27, 2019by Masters TTRacer

Period 2 – Week 3 Training Report

Posted in Training Reports

PERIOD 2 – WEEK 3  (01/21 – 01/27) TRAINING REPORT

HIGHLIGHTS: This was the overload week with the aim of continuing with base endurance and aerobic fitness development, while commencing higher intensity tempo development. The weekday and weekend workouts were conducted indoors on a power trainer.

Tuesday’s workout was six four-minute anaerobic intervals with four minutes easy recovery between the intervals. Average speed was 17.7 mph; maximum speed was 22.0 mph. Average power was 178 watts; maximum power was 547 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 21.0 mph; maximum speed was 22.3 mph. Average power was 170 watts; maximum power was 212 watts.

Thursday’s workout was four five-minute anaerobic intervals with five minutes easy recovery between the intervals. Average speed was 18.8 mph; maximum speed was 23.3 mph. Average power was 188 watts; maximum power was 599 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 21.2 mph; maximum speed was 23.0 mph. Average power was 176 watts; maximum power was 228 watts.

Saturday’s workout was a 60-minute effort at 60%-80% MHR. Average speed was 18.7 mph; maximum speed was 27.7 mph. Average power was 148 watts; maximum power was 253 watts.

Sunday’s workout was a 60-minute effort at 50%-60% MHR. Average speed was 18.1 mph; maximum speed was 22.4 mph. Average power was 154 watts; maximum power was 485 watts.

BY THE NUMBERS:

  • Total Distance: 93.02 mi
  • Longest Ride: 21.74 mi
  • Total Time for Week: 7:09:34 (h:m:s)
  • Avg Speed: 19.7 mph
  • Max Speed: 27.7 mph
  • Avg Power: 170 watts
  • Max Power: 599 watts
  • Calories: 3,420 C
  • Avg Weight: 165.6