Period 5 – Week 4 Training Report
PERIOD 5 – WEEK 4 (04/22 – 04/28) TRAINING REPORT
HIGHLIGHTS: This was a recovery week with the aim of maintaining my aerobic and strength gains, while increasing lactate tolerance and sustainable race pace. The weekday and Saturday’s workouts were conducted indoors on a power trainer. Sunday’s ride was 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 21.9 mph. Average power was 163 watts; maximum power was 466 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 20.5 mph; maximum speed was 22.5 mph. Average power was 163 watts; maximum power was 235 watts.
Thursday’s workout was sprint intervals: six 15-second sprints “flat out” at the highest cadence possible, followed by two minutes and 45 seconds recovery between sprints. Average speed was 16.9 mph; maximum speed was 22.9 mph. Average power was 138 watts; maximum power was 557 watts.
Friday’s workout was a 20-minute time trial for charity at a local cycling studio. The course was four simulated rolling hills with a four percent grade. There were nine participants. The challenge was to cover the farthest distance in 20 minutes. The winner rode 5.75 miles. I finished third with 5.44 miles. Average speed was 20.0 mph; maximum speed was 34.7 mph. Average power was 155 watts; maximum power was 312 watts.
Saturday’s ride was a 16.57 mile recovery effort at 60%-70% Maximum Heart Rate (MHR) completed in 0:54:02. Average speed was 18.4 mph; maximum speed was 25.7 mph. Average power was 119 watts; maximum power was 475 watts.
Sunday’s ride was a 39.16 mile effort at 60%-85% MHR completed in 2:36:13. Average speed was 15.1 mph; maximum speed was 23.1 mph.
BY THE NUMBERS:
- Total Distance: 102.05 mi
- Longest Ride: 39.16 mi
- Total Time for Week: 7:25:53 (h:m:s)
- Avg Speed: 18.6 mph
- Max Speed: 34.7 mph
- Avg Power: 151 watts
- Max Power: 557 watts
- Calories: 2,741 C
- Avg Weight: 164.8