Period 3 – Week 2 Training Report
PERIOD 3 – WEEK 2 (01/08 – 01/14) TRAINING REPORT
HIGHLIGHTS: This was the buildup 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 Saturday workouts were conducted indoors on a power trainer. Sunday’s workout was conducted outdoors on a local bike trail.
Tuesday’s workout was a big gear strength and power workout consisting of four minute intervals, followed by three minutes recovery, repeated five times. Cadence was no more than 50-60 RPM. Average speed was 16.4 mph; maximum speed was 21.6 mph. Average power was 120 watts; maximum power was 446 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 15.3 mph; maximum speed was 16.8 mph. Average power was 73 watts; maximum power was 130 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; five 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 18.1 mph; maximum speed was 23.3 mph. Average power was 119 watts; maximum power was 452 watts.
Friday’s workout was Sunday’s steady endurance effort at 70%-80% MHR for 36.49 miles outdoors, due to unseasonably warm weather, and completed in 2:29:27. Average speed was 14.7 mph; maximum speed was 23.4 mph.
Saturday’s workout was Friday’s 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 15.4 mph; maximum speed was 16.8 mph. Average power was 73 watts; maximum power was 103 watts.
Sunday’s workout was Saturday’s workout completed indoors, due to sub-freezing temperatures. It was a 23.33 mile effort at 70%-80% MHR completed in 1:15:02. Average speed was 18.7 mph; maximum speed was 21.7 mph. Average power was 127 watts; maximum power was 454 watts.
BY THE NUMBERS:
- Total Distance: 110.83 mi
- Longest Ride: 36.49 mi
- Total Time for Week: 8:36:41 (h:m:s)
- Avg Speed: 16.4 mph
- Max Speed: 23.4 mph
- Avg Power: 114 W
- Max Power: 474 W
- Calories: 3,106 C
- Avg Weight: 164.0