Feb102019February 10, 2019February 24, 2019by Masters TTRacer

Period 3 – Week 1 Training Report

Posted in Training Reports

PERIOD 3 – WEEK 1  (02/04 – 02/10) TRAINING REPORT

HIGHLIGHTS: This was the base week with the aim of continuing development of my aerobic threshold, while building strength and transferring strength gains to specific bike strength. Some higher intensity efforts are included to boost VO2 max and neuromuscular efficiency. The weekday and weekend workouts were conducted indoors on a power trainer.

Tuesday’s workout was five four-minute anaerobic intervals with four minutes easy recovery between the intervals. Average speed was 17.2 mph; maximum speed was 22.2 mph. Average power was 183 watts; maximum power was 577 watts.

Wednesday’s workout was a strength training session consisting of a 10-minute warmup on the bike, an assortment of 13 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 21.5 mph; maximum speed was 22.6 mph. Average power was 179 watts; maximum power was 210 watts.

Thursday’s workout was three six-minute anaerobic intervals with four minutes easy recovery between the intervals. Average speed was 18.9 mph; maximum speed was 23.2 mph. Average power was 190 watts; maximum power was 563 watts.

Friday’s workout was an easy recovery ride of 30 minutes. Average speed was 20.2 mph; maximum speed was 21.1 mph. Average power was 151 watts; maximum power was 187 watts.

Saturday’s workout was a 31.77 mile virtual road ride on the power trainer at 60%-80% MHR. Average speed was 19.4 mph; maximum speed was 39.1 mph. Average power was 155 watts; maximum power was 257 watts.

Sunday’s workout was a 27.50 mile virtual road ride on the power trainer at 60%-70% MHR. Average speed was 18.2 mph; maximum speed was 33.9 mph. Average power was 142 watts; maximum power was 221 watts.

BY THE NUMBERS:

  • Total Distance: 113.10 mi
  • Longest Ride: 31.77 mi
  • Total Time for Week: 7:36:57 (h:m:s)
  • Avg Speed: 19.5 mph
  • Max Speed: 39.1 mph
  • Avg Power: 168 watts
  • Max Power: 577 watts
  • Calories: 3,936 C
  • Avg Weight: 167.9