Period 5 – Week 2 Training Report
PERIOD 5 – WEEK 2 (04/08 – 04/14) TRAINING REPORT
HIGHLIGHTS: This was a buildup 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 VO2max intervals consisting of three minutes above benchmark and three minutes under benchmark repeated twice. Average speed was 17.9 mph; maximum speed was 22.3 mph. Average power was 163 watts; maximum power was 532 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 21.0 mph; maximum speed was 22.6 mph. Average power was 171 watts; maximum power was 231 watts.
Thursday’s workout was a ramped interval starting at Functional Threshold Power (FTP) of 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 17.9 mph; maximum speed was 22.1 mph. Average power was 165 watts; maximum power was 536 watts.
Friday’s workout was 15-second sprint intervals, with 2:45 recovery between sprints, repeated seven times. Average speed was 16.8 mph; maximum speed was 22.8 mph. Average power was 137 watts; maximum power was 548 watts.
Saturday’s ride was a 34.45 mile effort at 60%-80% Maximum Heart Rate (MHR). Average speed was 15.9 mph; maximum speed was 23.5 mph.
Sunday’s ride was a 44.25 mile effort at 60%-70% MHR. Average speed was 14.4 mph; maximum speed was 23.1 mph.
BY THE NUMBERS:
- Total Distance: 136.18 mi
- Longest Ride: 44.25 mi
- Total Time for Week: 10:06:59 (h:m:s)
- Avg Speed: 17.5 mph
- Max Speed: 23.5 mph
- Avg Power: 156 watts
- Max Power: 548 watts
- Calories: 3,410 C
- Avg Weight: 165.7