Period 3 – Week 4 Training Report

PERIOD 3 – WEEK 4 (01/30 – 02/05) TRAINING REPORT

HIGHLIGHTS: This was the recovery week for the third training period of the 2017 race season. The goal for this period is to continue to rebuild my endurance base with an increase in time and intensity, but with the introduction of higher intensity in the trainer sessions. The weekday workouts were conducted indoors on a trainer. The weekend workouts were conducted on a local bike trail.

Tuesday’s workout was an endurance effort at 70%-80% MHR for three 8-minute cadence pyramids of one minute at 90 RPM cadence, one minute at 90 RPM cadence in the next biggest gear, one minute at 90 RPM cadence in the next biggest gear, two minutes at 90 RPM cadence in the next biggest gear, then reverse the sequence, followed by two minutes recovery between pyramids. Average speed was 19.5 mph; maximum speed was 24.4 mph. Average power was 142 watts; maximum power was 281 watts.

Wednesday’s workout was a weight training session consisting of a 15-minute warmup on the bike, an assortment of 11 exercises, such as high-bench step-ups, straight arm pullovers, sit-ups + weights, and trunk curls, followed by a 10-minute cooldown on the bike. Total workout time was 1:10, with 45 minutes for the exercise portion.

Thursday’s workout was an endurance effort at 70%-80% MHR featuring two and a half 10-minute intervals (five minutes at 70% MHR at 95 RPM cadence followed by five minutes at 80% MHR at 100 RPM cadence) completed continuously. Average speed was 19.6 mph; maximum speed was 22.3 mph. Average power was 141 watts; maximum power was 237 watts.

Friday’s workout was a weight training session consisting of a 15-minute warmup on the bike, an assortment of 11 exercises, such as high-bench step-ups, straight arm pullovers, sit-ups + weights, and trunk curls, followed by a 10-minute cooldown on the bike. Total workout time was 1:10, with 45 minutes for the exercise portion.

Saturday’s workout was a 20.21 mile effort at 70%-92% MHR at 90+ cadence completed in 1:20:37. Average speed was 15.1 mph; maximum speed was 23.1 mph.

Sunday’s workout was a 26.61 mile effort at 70%-80% MHR at 90 RPM cadence completed in 1:43:40. Average speed was 15.4 mph; maximum speed was 24.4 mph.

BY THE NUMBERS:

  • Total Distance: 94.37 mi
  • Longest Ride: 26.61 mi
  • Total Time for Week: 7:07:55 (h:m:s)
  • Avg Speed: 16.8 mph
  • Max Speed: 24.4 mph
  • Avg Power: 125 W
  • Max Power: 281 W
  • Calories: 2,863 C
  • Avg Weight: 164.1