Apr092017April 9, 2017April 9, 2017by Masters TTRacer

Period 6 – Week 1 Training Report

Posted in Training Reports

PERIOD 6 – WEEK 1 (04/03 – 04/09) TRAINING REPORT

HIGHLIGHTS: This was the base week for the sixth training period of the 2017 race season. The goal for this period is to build power, racing threshold, and lactate tolerance, while maintaining my endurance base. The weekday workouts were conducted indoors on a trainer. The weekend workouts were conducted outdoors on a local bike trail.

Tuesday’s workout was a hard race pace and anaerobic workout at 100%+ MHR for five minutes, followed by five minutes recovery, repeated three times. Average speed was 18.7 mph; maximum speed was 26.0 mph. Average power was 129 watts; maximum power was 356 watts.

Wednesday’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 17.2 mph; maximum speed was 27.9 mph. Average power was 103 watts; maximum power was 451 watts.

Thursday’s workout was a power effort at 92%-105% MHR featuring intervals of one minute above threshold followed by a two minute interval just below threshold, repeated five times with no recovery between the sets of intervals. Average speed was 19.4 mph; maximum speed was 23.6 mph. Average power was 136 watts; maximum power was 268 watts.

Friday’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. Average speed was 16.7 mph; maximum speed was 17.4 mph. Average power was 88 watts; maximum power was 116 watts.

Saturday’s workout was a 26.95 mile effort at 70%-80% MHR completed in 1:40:21. Average speed was 16.2 mph; maximum speed was 28.4 mph.

Sunday’s workout was a 38.27 mile effort at 70%-92% MHR completed in 2:19:47. Average speed was 16.4 mph; maximum speed was 25.8 mph.

BY THE NUMBERS:

  • Total Distance: 112.85 mi
  • Longest Ride: 38.27 mi
  • Total Time for Week: 8:17:32 (h:m:s)
  • Avg Speed: 17.0 mph
  • Max Speed: 28.4 mph
  • Avg Power: 111 W
  • Max Power: 451 W
  • Calories: 3,323 C
  • Avg Weight: 164.0