Period 4 – Week 2 Training Report
PERIOD 4 – WEEK 2 (02/05 – 02/11) TRAINING REPORT
HIGHLIGHTS: This was the buildup 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. Weekday workouts were conducted indoors on a power trainer. Weekend workouts were conducted outdoors on a local bike trail.
Tuesday’s workout was a leg strength and power workout, consisting of four minute intervals in a big gear at 50 RPM to 60 RPM cadence, repeated six times, with three minutes of easy recovery between intervals. Average speed was 16.3 mph; maximum speed was 21.1 mph. Average power was 119 watts; maximum power was 377 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 15.6 mph; maximum speed was 17.5 mph. Average power was 75 watts; maximum power was 136 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 23.9 mph. Average power was 111 watts; maximum power was 443 watts.
Friday’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 17.4 mph; maximum speed was 18.6 mph. Average power was 102 watts; maximum power was 138 watts.
Saturday’s workout was a 23.72 mile effort at 70%-90% MHR completed in 1:40:59. Average speed was 14.1 mph; maximum speed was 22.5 mph.
Sunday’s workout was a 37.23 mile effort at 70%-80% MHR completed in 2:50:09. Average speed was 13.2 mph; maximum speed was 21.0 mph.
BY THE NUMBERS:
- Total Distance: 111.44 mi
- Longest Ride: 37.23 mi
- Total Time for Week: 9:21:21 (h:m:s)
- Avg Speed: 14.8 mph
- Max Speed: 23.9 mph
- Avg Power: 109 W
- Max Power: 443 W
- Calories: 2,972 C
- Avg Weight: 164.6