Period 5 – Week 4 Training Report
PERIOD 5 – WEEK 4 (03/19 – 03/25) TRAINING REPORT
HIGHLIGHTS: This was the recovery 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 functional threshold power/heart rate level, consisting of four minute intervals in a big gear at 85 RPM to 100 RPM cadence, repeated three times, with three minutes of easy recovery between intervals. Average speed was 17.7 mph; maximum speed was 23.8 mph. Average power was 136 watts; maximum power was 497 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 four times. Average speed was 17.8 mph; maximum speed was 24.6 mph. Average power was 129 watts; maximum power was 485 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 18.7 mph; maximum speed was 20.3 mph. Average power was 122 watts; maximum power was 165 watts.
Friday’s workout was a sprint interval session consisting of a 15-second all-out sprint at 120 rpm cadence followed by 2:45 recovery, repeated six times. Average speed was 16.3 mph; maximum speed was 24.3 mph. Average power was 128 watts; maximum power was 494 watts.
Saturday’s workout was a 26.49 mile effort at 70%-90% MHR completed in 1:46:17. Average speed was 15.0 mph; maximum speed was 23.9 mph.
Sunday’s workout was a 29.3 mile effort at 60%-80% MHR completed in 2:07:39. Average speed was 13.8 mph; maximum speed was 22.9 mph.
BY THE NUMBERS:
- Total Distance: 100.63 mi
- Longest Ride: 29.27 mi
- Total Time for Week: 7:16:10 (h:m:s)
- Avg Speed: 15.3 mph
- Max Speed: 24.6 mph
- Avg Power: 127 W
- Max Power: 494 W
- Calories: 2,581 C
- Avg Weight: 163.9