Period 4 – Week 1 Training Report
PERIOD 4 – WEEK 1 (01/29 – 02/04) TRAINING REPORT
HIGHLIGHTS: This was the baseline week of the fourth 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 at race pace/VO2max. All workouts were conducted indoors on a power trainer.
Tuesday’s workout was a Functional Threshold Power (FTP) test to adjust my heart rate and power numbers. Average speed was 19.2 mph; maximum speed was 23.5 mph. Average power was 136 watts; maximum power was 322 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 15.5 mph; maximum speed was 17.8 mph. Average power was 75 watts; maximum power was 161 watts.
Thursday’s workout was a pyramid of threshold boosting intervals, starting with three minutes above threshold, with three minutes recovery; four minutes above threshold, with four minutes recovery; five minutes above threshold, with five minutes recovery; four minutes above threshold, with four minutes recovery; and three minutes above threshold, followed by three minutes recovery. Average speed was 17.8 mph; maximum speed was 24.3 mph. Average power was 114 watts; maximum power was 408 watts.
Saturday’s workout was an extensive endurance effort at 70%-80% MHR completed in 1:12:02. Average speed was 18.5 mph; maximum speed was 22.1 mph. Average power was 122 watts; maximum power was 411 watts.
Sunday’s workout was a steady endurance effort at 60%-70% MHR completed in 1:00:03. Average speed was 17.8 mph; maximum speed was 24.6 mph. Average power was 110 watts; maximum power was 403 watts.
BY THE NUMBERS:
- Total Distance: 89.40 mi
- Longest Ride: 24.00 mi
- Total Time for Week: 5:50:17 (h:m:s)
- Avg Speed: 18.2 mph
- Max Speed: 24.6 mph
- Avg Power: 118 W
- Max Power: 411 W
- Calories: 2,431 C
- Avg Weight: 164.6