Feb242019February 24, 2019February 24, 2019by Masters TTRacer

Period 3 – Week 3 Training Report

Posted in Training Reports

PERIOD 3 – WEEK 3  (02/18 – 02/24) TRAINING REPORT

HIGHLIGHTS: This was an overload 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 four four-minute anaerobic intervals with four minutes easy recovery between the intervals. Average speed was 16.4 mph; maximum speed was 22.4 mph. Average power was 161 watts; maximum power was 487 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 20.6 mph; maximum speed was 22.1 mph. Average power was 161 watts; maximum power was 204 watts.

Thursday’s workout was four six-minute anaerobic intervals with four minutes easy recovery between the intervals. Average speed was 18.0 mph; maximum speed was 21.9 mph. Average power was 167 watts; maximum power was 530 watts.

Friday’s workout was an easy 48-minute recovery ride. Average speed was 16.4 mph; maximum speed was 18.6 mph. Average power was 113 watts; maximum power was 149 watts.

Saturday’s workout was a 30.28 mile virtual road ride on the power trainer at 60%-80% MHR. Average speed was 17.5 mph; maximum speed was 44.2 mph. Average power was 174 watts; maximum power was 372 watts.

Sunday’s workout was a 20.61 mile virtual road ride on the power trainer at 60%-70% MHR. Average speed was 20.5 mph; maximum speed was 35.0 mph. Average power was 189 watts; maximum power was 273 watts.

BY THE NUMBERS:

  • Total Distance: 106.29 mi
  • Longest Ride: 30.28 mi
  • Total Time for Week: 7:31:43 (h:m:s)
  • Avg Speed: 18.5 mph
  • Max Speed: 44.2 mph
  • Avg Power: 161 watts
  • Max Power: 530 watts
  • Calories: 4,249 C
  • Avg Weight: 167.4