Period 2 – Week 4 Training Report
PERIOD 2 – WEEK 4 (12/25 – 12/31) TRAINING REPORT
HIGHLIGHTS: This was the recovery 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 a series one minute all-out sprints, followed by one minute recovery, repeated seven times. Average speed was 18.0 mph; maximum speed was 25.5 mph. Average power was 117 watts; maximum power was 425 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 16.0 mph; maximum speed was 17.1 mph. Average power was 81 watts; maximum power was 120 watts.
Thursday’s workout was a series of all-out sprints starting with 15 seconds, followed by 45 seconds recovery, repeated five times; one minute sprint above threshold, followed by one minute recovery, repeated three times; ride as hard as sustainable for five minutes. Average speed was 18.0 mph; maximum speed was 26.1 mph. Average power was 116 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 15.8 mph; maximum speed was 17.3 mph. Average power was 77 watts; maximum power was 113 watts.
Saturday’s workout was a 18.16 mile effort at 70%-80% MHR completed in 1:00:03. Average speed was 18.2 mph; maximum speed was 21.6 mph. Average power was 118 watts; maximum power was 434 watts.
Sunday’s workout was a 21.42 mile steady endurance effort at 70%-80% MHR completed in 1:10:01. Average speed was 18.4 mph; maximum speed was 24.6 mph. Average power was 120 watts; maximum power was 431 watts.
BY THE NUMBERS:
- Total Distance: 71.70 mi
- Longest Ride: 21.42 mi
- Total Time for Week: 6:01:52 (h:m:s)
- Avg Speed: 17.8 mph
- Max Speed: 26.1 mph
- Avg Power: 112 W
- Max Power: 449 W
- Calories: 2,364 C
- Avg Weight: 164.0