Period 3 – Week 3 Training Report

PERIOD 3 – WEEK 3 (01/15 – 01/21) TRAINING REPORT

HIGHLIGHTS: This was the overload 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 workouts were conducted indoors on a power trainer. The weekend workouts were 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 six times. Cadence was no more than 50-60 RPM. Average speed was 16.3 mph; maximum speed was 21.3 mph. Average power was 117 watts; maximum power was 424 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 13.1 mph; maximum speed was 14.6 mph. Average power was 121 watts; maximum power was 156 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 18.0 mph; maximum speed was 23.8 mph. Average power was 116 watts; maximum power was 394 watts.

Friday’s strength training session consisted 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.

Saturday’s workout was an extensive endurance effort at 70%-80% MHR with a 15-minute aerobic effort repeated three times for 28.90 miles completed in 1:50:18. Average speed was 15.8 mph; maximum speed was 24.7 mph.

Sunday’s workout was a steady endurance effort at 70%-80% MHR for 23.99 miles completed in 1:30:44. Average speed was 15.9 mph; maximum speed was 28.3 mph.

BY THE NUMBERS:

• Total Distance: 104.99 mi
• Longest Ride: 28.90 mi
• Total Time for Week: 8:15:15 (h:m:s)
• Avg Speed: 16.1 mph
• Max Speed: 28.3 mph
• Avg Power: 113 W
• Max Power: 424 W
• Calories: 2,972 C
• Avg Weight: 164.1