Period 4 – Week 3 Training Report
PERIOD 4 – WEEK 3 (02/12 – 02/18) TRAINING REPORT
HIGHLIGHTS: This was the overload 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, with the exception of Saturday’s workout which was 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 seven times, with three minutes of easy recovery between intervals. Average speed was 16.7 mph; maximum speed was 21.6 mph. Average power was 126 watts; maximum power was 419 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 17.5 mph; maximum speed was 18.9 mph. Average power was 105 watts; maximum power was 142 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 18.1 mph; maximum speed was 23.9 mph. Average power was 119 watts; maximum power was 485 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 19.4 mph. Average power was 100 watts; maximum power was 136 watts.
Saturday’s workout was a 28.82 mile effort at 70%-90% MHR completed in 1:50:11. Average speed was 15.7 mph; maximum speed was 24.9 mph.
Sunday’s workout was a 20.42 mile effort at 70%-80% MHR completed in 1:10:20. Average speed was 17.4 mph; maximum speed was 24.8 mph. Average power was 103 watts; maximum power was 408 watts.
BY THE NUMBERS:
- Total Distance: 102.50 mi
- Longest Ride: 28.82 mi
- Total Time for Week: 7:54:47 (h:m:s)
- Avg Speed: 16.9 mph
- Max Speed: 24.9 mph
- Avg Power: 114 W
- Max Power: 485 W
- Calories: 2,954 C
- Avg Weight: 164.6