Period 3 – Week 4 Training Report

PERIOD 3 – WEEK 4  (02/25 – 03/03) TRAINING REPORT

HIGHLIGHTS: This was a recovery 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 three four-minute anaerobic intervals with four minutes easy recovery between the intervals. Average speed was 16.4 mph; maximum speed was 22.1 mph. Average power was 161 watts; maximum power was 528 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 21.1 mph; maximum speed was 23.4 mph. Average power was 177 watts; maximum power was 250 watts.

Thursday’s workout was two six-minute anaerobic intervals with four minutes easy recovery between the intervals. Average speed was 17.9 mph; maximum speed was 22.1 mph. Average power was 164 watts; maximum power was 542 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 20.8 mph; maximum speed was 22.8 mph. Average power was 159 watts; maximum power was 260 watts.

Saturday’s workout was a 27.08 mile virtual road ride on the power trainer at 60%-80% MHR. Average speed was 19.3 mph; maximum speed was 26.4 mph. Average power was 159 watts; maximum power was 260 watts.

Sunday’s workout was a 40.52 mile virtual road ride on the power trainer at 60%-70% MHR. Average speed was 19.4 mph; maximum speed was 35.4 mph. Average power was 167 watts; maximum power was 486 watts.

BY THE NUMBERS:

  • Total Distance: 109.00 mi
  • Longest Ride: 40.52 mi
  • Total Time for Week: 7:57:39 (h:m:s)
  • Avg Speed: 19.5 mph
  • Max Speed: 35.4 mph
  • Avg Power: 168 watts
  • Max Power: 542 watts
  • Calories: 3,982 C
  • Avg Weight: 167.5