Period 5 – Week 1 Training Report
PERIOD 5 – WEEK 1 (02/26 – 03/04) TRAINING REPORT
HIGHLIGHTS: This was the baseline week of the fifth period of the 2018 season. The primary goal for this period is to continue with endurance and aerobic fitness development while adding higher intensity intervals to target sustainable race pace (threshold), lactate tolerance, and anaerobic energy systems.The weekday workouts were conducted indoors on a power trainer. The weekend workouts were conducted outdoors on a local bike trail.
Tuesday’s workout was a threshold boost session, at least five percent above my functional threshold power/heart rate level, consisting of four minute intervals in a big gear at 85 RPM to 100 RPM cadence, repeated four times, with three minutes of easy recovery between intervals. Average speed was 17.6 mph; maximum speed was 23.7 mph. Average power was 112 watts; maximum power was 384 watts.
Wednesday’s workout was a lactate tolerance boosting session consisting of one minute intervals at race pace followed by one minute easy recovery repeated seven times. Average speed was 16.5 mph; maximum speed was 25.4 mph. Average power was 93 watts; maximum power was 467 watts.
Thursday’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 15.8 mph; maximum speed was 16.7 mph. Average power was 77 watts; maximum power was 112 watts.
Friday’s workout was a sprint interval session consisting of 15-second all-out sprint at 120 rpm cadence followed by 2:45 recovery, repeated seven times. Average speed was 15.9 mph; maximum speed was 27.9 mph. Average power was 81 watts; maximum power was 509 watts.
Saturday’s workout was a 24.50 mile effort at 70%-90% MHR completed in 1:44:33. Average speed was 14.2 mph; maximum speed was 28.1 mph.
Sunday’s workout was a 35.35 mile effort at 60%-80% MHR completed in 2:30:17. Average speed was 14.2 mph; maximum speed was 25.7 mph.
BY THE NUMBERS:
- Total Distance: 112.18 mi
- Longest Ride: 35.35 mi
- Total Time for Week: 8:14:03 (h:m:s)
- Avg Speed: 15.2 mph
- Max Speed: 28.1 mph
- Avg Power: 94 W
- Max Power: 509 W
- Calories: 2,579 C
- Avg Weight: 163.7