Period 5 – Week 1 Training Report
PERIOD 5 – WEEK 1 (04/01 – 04/07) TRAINING REPORT
HIGHLIGHTS: This was a baseline week with the aim of maintaining my aerobic and strength gains, while increasing lactate tolerance and sustainable race pace. The weekday workouts were conducted indoors on a power trainer. Saturday’s and Sunday’s rides were conducted outdoors on a local bike trail.
Tuesday’s workout was a VO2max benchmark test: riding as hard as could only just be sustained for six minutes. The result was 256 watts, six watts higher than my previous benchmark of 250 watts. Average speed was 17.2 mph; maximum speed was 22.1 mph. Average power was 147 watts; maximum power was 522 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 22.7 mph. Average power was 180 watts; maximum power was 225 watts.
Thursday’s workout was one ramped interval starting at FTP (200 watts), increasing the power by five watts each minute, and exceeding 235 watts at the end of eight minutes, repeated three times. Average speed was 18.0 mph; maximum speed was 22.2 mph. Average power was 166 watts; maximum power was 570 watts.
Friday’s workout was in two parts. Part one 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. Part two followed immediately: 15-second sprint intervals, with 2:45 recovery between sprints, repeated six times. Average speed was 19.0 mph; maximum speed was 22.6 mph. Average power was 159 watts; maximum power was 522 watts.
Saturday’s ride was a 33.89 mile effort at 60%-80% Maximum Heart Rate (MHR). Average speed was 16.0 mph; maximum speed was 22.4 mph.
Sunday’s ride was a 40.92 mile effort at 60%-70% MHR. Average speed was 14.8 mph; maximum speed was 22.2 mph.
BY THE NUMBERS:
- Total Distance: 130.71 mi
- Longest Ride: 40.92 mi
- Total Time for Week: 10:10:05 (h:m:s)
- Avg Speed: 18.3 mph
- Max Speed: 22.7 mph
- Avg Power: 165 watts
- Max Power: 570 watts
- Calories: 3,467 C
- Avg Weight: 166.3