Period 4 – Week 1 Training Report

PERIOD 4 – WEEK 1 (02/06 – 02/12) TRAINING REPORT

HIGHLIGHTS: This was the base week for the fourth 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 efforts closer to race pace, a mid-week sprint session for pedaling efficiency and leg speed, and power development intervals. 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 10 minutes in a comfortable gear, followed by 10 minutes at 80%-92% MHR in the next higher gear, followed by five minutes at 100% MHR in the next higher gear. Average speed was 20.4 mph; maximum speed was 24.1 mph. Average power was 159 watts; maximum power was 279 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 an interval session consisting of a 15 second sprint in a big gear followed by two minutes of recovery in an easy gear, repeated six times. Average speed was 17.9 mph; maximum speed was 27.4 mph. Average power was 110 watts; maximum power was 450 watts.

Thursday’s workout was a power effort at 92%-100% MHR featuring four progressive efforts in the biggest gear on the bike of one minute, two minutes, three minutes, and four minutes, with two minutes of recovery between intervals. Average speed was 18.9 mph; maximum speed was 24.4 mph. Average power was 128 watts; maximum power was 288 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 23.84 mile effort at 70%-92% MHR at 90+ cadence completed in 1:30:13. Average speed was 15.9 mph; maximum speed was 23.3 mph.

Sunday’s workout was a 29.79 mile effort at 70%-80% MHR at 90 RPM cadence completed in 1:59:43. Average speed was 15.0 mph; maximum speed was 23.8 mph.

BY THE NUMBERS:

  • Total Distance: 107.50 mi
  • Longest Ride: 29.79 mi
  • Total Time for Week: 7:52:40 (h:m:s)
  • Avg Speed: 16.9 mph
  • Max Speed: 27.4 mph
  • Avg Power: 125 W
  • Max Power: 450 W
  • Calories: 3,093 C
  • Avg Weight: 164.9