Period 4 – Week 1 Training Report
PERIOD 4 – WEEK 1 (03/04 – 03/10) TRAINING REPORT
HIGHLIGHTS: This was a baseline week with the aim of further developing my aerobic threshold with longer road rides; to convert strength gains to power; to increase FTP as a proportion of VO2max; to develop neuromuscular pedalling efficiency. The weekday and Sunday workouts were conducted indoors on a power trainer. Saturday’s ride was conducted outdoors on a local bike trail.
Tuesday’s workout was a big gear power session: 30 seconds at Functional Threshold Power (FTP) with 30 seconds recovery, one minute at FTP with one minute recovery, one and a half minutes at FTP with one and a half minutes recovery, two minutes at FTP with two minutes recovery, repeated three times. Average speed was 17.7 mph; maximum speed was 23.0 mph. Average power was 167 watts; maximum power was 561 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 21.2 mph; maximum speed was 22.6 mph. Average power was 178 watts; maximum power was 223 watts.
Thursday’s workout was three ramped intervals starting at FTP (200 watts), increasing the power by five watts each minute, and exceeding 235 watts at the end of eight minutes. Four minutes easy recovery between the intervals. Average speed was 17.3 mph; maximum speed was 22.0 mph. Average power was 156 watts; maximum power was 502 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 20.1 mph; maximum speed was 22.5 mph. Average power was 172 watts; maximum power was 229 watts.
Saturday’s ride was a 22.05 mile effort at 60%-80% MHR. Average speed was 12.7 mph; maximum speed was 18.6 mph.
Sunday’s workout was two virtual road rides totaling 16.88 miles on the power trainer at 60%-70% MHR. Average speed was 20.1 mph; maximum speed was 35.2 mph. Average power was 176 watts; maximum power was 292 watts.
BY THE NUMBERS:
- Total Distance: 87.78 mi
- Longest Ride: 22.05 mi
- Total Time for Week: 7:27:32 (h:m:s)
- Avg Speed: 19.1 mph
- Max Speed: 35.2 mph
- Avg Power: 172 watts
- Max Power: 561 watts
- Calories: 3,092 C
- Avg Weight: 167.9