Period 3 – Week 1 Training Report
PERIOD 3 – WEEK 1 (12/16 – 12/22) TRAINING REPORT
HIGHLIGHTS: The aim of this training period is to continue developing aerobic threshold, building strength, boosting VO2 max and neuromuscular efficiency. Weekday workouts were conducted indoors on a power trainer. Weekend workouts were conducted outdoors on a local bike trail.
Tuesday’s workout was an intensive endurance effort at 80%-90% MHR for five four-minute intervals, with four minutes recovery between the intervals. Average speed was 14.9 mph; maximum speed was 20.2 mph. Average power was 151 watts; maximum power was 323 watts.
Wednesday’s workout was a virtual road ride at 60%-70% MHR completed in 0:39:44. Average speed was 15.3 mph; maximum speed was 20.6 mph. Average power was 111 watts; maximum power was 147 watts.
Thursday’s workout was four six-minute anaerobic intervals at 70%-80% MHR with four minutes easy recovery between the intervals. Average speed was 12.9 mph; maximum speed was 16.5 mph. Average power was 113 watts; maximum power was 127 watts.
Friday’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 14.7 mph; maximum speed was 16.0 mph. Average power was 139 watts; maximum power was 179 watts.
Saturday’s ride was a 23.06 mile effort at 60%-70% MHR completed in 1:37:03. Average speed was 14.3 mph; maximum speed was 21.2 mph.
Sunday’s ride was a 30.75 mile effort at 60%-70% MHR completed in 2:16:46. Average speed was 13.5 mph; maximum speed was 20.9 mph.
BY THE NUMBERS:
- Total Distance: 99.47 mi
- Longest Ride: 30.75 mi
- Total Time for Week: 8:30:45 (h:m:s)
- Avg Speed: 14.4 mph
- Max Speed: 21.2 mph
- Avg Power: 131 watts
- Max Power: 323 watts
- Calories: 2,715 C
- Avg Weight: 169.7