Period 5 – Week 1 Training Report
PERIOD 5 – WEEK 1 (02/10 – 02/16) TRAINING REPORT
HIGHLIGHTS: This was the baseline week of this training period. The aim is to maintain aerobic and strength gains while increasing lactate tolerance and sustainable race pace. All of the workouts and race this week were conducted indoors on a power trainer.
Tuesday’s workout was a VO2max benchmark test, riding as hard as possible for six minutes. Last year’s benchmark was 250 watts. This year’s benchmark was lower at 212 average watts; 258 maximum watts. Average speed was 13.3 mph; maximum speed was 20.7 mph.
Friday’s pre-race sprint interval workout was six 15-second all-out sprints with two minutes and 45 seconds recovery between sprints. Average speed was 13.0 mph; maximum speed was 23.2 mph. Average power was 102 watts; maximum power was 466 watts.
Saturday’s indoor virtual race was a makeup for missing last Sunday’s second race of the season due to hazardous road conditions from another snowstorm. The race course was the same as the first one, a 10 kilometer (6.2 miles) rolling hills profile, completed in 0:19:52. Average speed was 18.9 mph; maximum speed was 29.2 mph. Average power was 198 watts; maximum power was 282 watts.
Sunday’s virtual ride was a 17.63 mile effort at 60%-70% MHR completed in 1:01:37. Average speed was 17.2 mph; maximum speed was 20.6 mph. Average power was 143 watts; maximum power was 186 watts.
BY THE NUMBERS:
- Total Distance: 50.49 mi
- Longest Ride: 17.63 mi
- Total Time for Week: 4:05:11 (h:m:s)
- Avg Speed: 14.8 mph
- Max Speed: 29.2 mph
- Avg Power: 118 watts
- Max Power: 466 watts
- Calories: 1,384 C
- Avg Weight: 168.0