Period 3 – Week 1 Training Report
PERIOD 3 – WEEK 1 (01/01 – 01/07) TRAINING REPORT
HIGHLIGHTS: This was the baseline week of the third period of the 2018 season. The primary goal for this period is to continue with endurance and aerobic fitness development while aiming to transfer strength gained in the weight sessions to specific bike strength. Also commencing higher intensity tempo development. The weekday and weekend workouts were conducted indoors on a power trainer.
Tuesday’s workout was a big gear strength and power workout consisting of four minute intervals, followed by three minutes recovery, repeated four times. Cadence was no more than 50-60 RPM. Average speed was 16.7 mph; maximum speed was 22.0 mph. Average power was 117 watts; maximum power was 467 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 16.2 mph; maximum speed was 17.8 mph. Average power was 83 watts; maximum power was 108 watts.
Thursday’s workout was a pyramid of threshold boosting intervals, starting with one minute at threshold, with one minute recovery; two minutes at threshold, with two minutes recovery; three minutes at threshold, with three minutes recovery; four minutes at threshold, with four minutes recovery; four minutes at threshold, with three minutes recovery; three minutes at threshold, with two minutes recovery; two minutes at threshold, with one minute recovery; and one minute at threshold, followed by cool down. Average speed was 17.9 mph; maximum speed was 24.6 mph. Average power was 118 watts; maximum power was 453 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 15.7 mph; maximum speed was 16.9 mph. Average power was 78 watts; maximum power was 140 watts.
Saturday’s workout was a 25.45 mile effort at 70%-80% MHR completed in 1:20:04. Average speed was 19.1 mph; maximum speed was 21.9 mph. Average power was 134 watts; maximum power was 430 watts.
Sunday’s workout was a 23.00 mile steady endurance effort at 60%-70% MHR completed in 1:15:03. Average speed was 18.4 mph; maximum speed was 25.0 mph. Average power was 121 watts; maximum power was 475 watts.
BY THE NUMBERS:
- Total Distance: 95.56 mi
- Longest Ride: 25.45 mi
- Total Time for Week: 7:21:22 (h:m:s)
- Avg Speed: 17.8 mph
- Max Speed: 25.0 mph
- Avg Power: 118 W
- Max Power: 475 W
- Calories: 3,012 C
- Avg Weight: 164.4