Period 4 – Week 2 Training Report
PERIOD 4 – WEEK 2 (02/13 – 02/19) TRAINING REPORT
HIGHLIGHTS: This was the buildup 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 12 minutes at 80%-92% MHR in the next higher gear, followed by eight minutes at 100% MHR in the next higher gear. Average speed was 20.3 mph; maximum speed was 23.6 mph. Average power was 154 watts; maximum power was 250 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 seven times. Average speed was 17.8 mph; maximum speed was 27.7 mph. Average power was 108 watts; maximum power was 474 watts.
Thursday’s workout was a power effort at 92%-100% MHR featuring five progressive efforts in the third largest gear on the bike of one minute, two minutes, three minutes, four minutes, and five minutes, with two minutes of recovery between intervals. Average speed was 16.8 mph; maximum speed was 18.8 mph. Average power was 133 watts; maximum power was 242 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 25.07 mile effort at 70%-92% MHR at 90+ cadence completed in 1:29:53. Average speed was 16.8 mph; maximum speed was 23.7 mph.
Sunday’s workout was a 31.51 mile effort at 70%-80% MHR at 90 RPM cadence completed in 2:12:10. Average speed was 14.3 mph; maximum speed was 25.7 mph. Suffered a crash at one mile into ride when my front wheel lost traction on wet pavement during a sharp turn. The resulting fall severely bruised my left thigh, opened a 2-inch gash on my left forearm, and damaged my road bike’s left shifter/brake hood. Continued the workout, though I was unable to generate any power with my left leg.
BY THE NUMBERS:
- Total Distance: 112,71 mi
- Longest Ride: 30.31 mi
- Total Time for Week: 8:24:00 (h:m:s)
- Avg Speed: 16.5 mph
- Max Speed: 27.7 mph
- Avg Power: 125 W
- Max Power: 474 W
- Calories: 3,307 C
- Avg Weight: 164.3