Period 2 – Week 4 Training Report

PERIOD 2 – WEEK 4  (12/09 – 12/15) 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. All of the weekday and weekend workouts were conducted indoors on a power trainer.

Tuesday’s workout was an intensive endurance effort at 70%-80% MHR for three four-minute intervals, with four minutes recovery between the intervals. Average speed was 12.2 mph; maximum speed was 17.5 mph. Average power was 105 watts; maximum power was 208 watts.

Wednesday’s workout was a virtual 10.73 mile effort at 60%-80% MHR completed in 0:45:07. Average speed was 14.3 mph; maximum speed was 16.3 mph. Average power was 94 watts; maximum power was 130 watts.

Saturday’s workout was a virtual 21.65 mile effort at 60%-70% MHR completed in 1:30:07. Average speed was 14.4 mph; maximum speed was 19.2 mph. Average power was 97 watts; maximum power was 145 watts.

Sunday’s workout was a virtual 29.56 mile effort at 60%-70% MHR completed in 1:45:22. Average speed was 16.9 mph; maximum speed was 23.5 mph. Average power was 137 watts; maximum power was 200 watts.

BY THE NUMBERS:

  • Total Distance: 72.08 mi
  • Longest Ride: 29.56 mi
  • Total Time for Week: 7:51:06 (h:m:s)
  • Avg Speed: 14.4 mph
  • Max Speed: 23.5 mph
  • Avg Power: 108 watts
  • Max Power: 208 watts
  • Calories: 2,121 C
  • Avg Weight: 170.1