Period 5 – Week 3 Training Report
PERIOD 5 – WEEK 3 (03/20 – 03/26) TRAINING REPORT
HIGHLIGHTS: This was the overload week for the fifth training period of the 2017 race season. The goal for this period is to add more intensive efforts around my racing threshold while maintaining my endurance and power base. The weekday workouts were conducted indoors on a trainer. The weekend workouts were conducted outdoors on a local bike trail.
Wednesday’s workout was a hard race pace and anaerobic workout at 100%+ MHR for five minutes, followed by five minutes recovery, repeated five times. Average speed was 19.3 mph; maximum speed was 25.9 mph. Average power was 136 watts; maximum power was 344 watts.
Thursday’s workout was a weight training session consisting of a 15-minute warmup on the bike, an assortment of 11 exercises, such as high-bench step-ups, straight arm pullovers, sit-ups + weights, and trunk curls, followed by an interval session consisting of a 15 second sprint in a big gear followed by two minutes of recovery in an easy gear, repeated nine times. Average speed was 18.2 mph; maximum speed was 28.7 mph. Average power was 118 watts; maximum power was 537 watts.
Friday’s workout was a power effort at 92%-105% MHR featuring four progressive efforts of two minutes, three minutes, four minutes, and five minutes, with two minutes of recovery between intervals, in the third largest gear on the bike. Average speed was 17.3 mph; maximum speed was 19.6 mph. Average power was 141 watts; maximum power was 289 watts.
Saturday’s workout was a 26.68 mile effort at 70%-92% MHR completed in 1:31:29. Average speed was 17.5 mph; maximum speed was 25.5 mph.
Sunday’s workout was a 23.78 mile effort at 70%-80% MHR completed in 1:37:23. Average speed was 14.7 mph; maximum speed was 22.5 mph.
BY THE NUMBERS:
- Total Distance: 105,01 mi
- Longest Ride: 26.68 mi
- Total Time for Week: 6:52:18 (h:m:s)
- Avg Speed: 17.2 mph
- Max Speed: 28.7 mph
- Avg Power: 132 W
- Max Power: 537 W
- Calories: 2,805 C
- Avg Weight: 165.1