Period 6 – Week 1 Training Report
PERIOD 6 – WEEK 1 (03/26 – 04/01) TRAINING REPORT
HIGHLIGHTS: This was the baseline week of the sixth period of the 2018 season. The primary goal for this period is to participate in early season races while continuing to build a higher sustainable race pace and maintain endurance and strength gains from the previous period. 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 six times, with two minutes of easy recovery between intervals. Average speed was 19.3 mph; maximum speed was 24.6 mph. Average power was 141 watts; maximum power was 500 watts.
Wednesday’s workout was a lactate tolerance and endurance boosting session consisting of one minute intervals at race pace followed by two minutes just below race pace repeated seven times. Average speed was 19.7 mph; maximum speed was 24.4 mph. Average power was 148 watts; maximum power was 471 watts.
Thursday’s workout was a strength training session consisting of a 10-minute warmup on the bike, an assortment of 10 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 18.6 mph; maximum speed was 20.6 mph. Average power was 128 watts; maximum power was 180 watts.
Friday’s workout was a sprint interval session consisting of a 15-second all-out sprint at 120 rpm cadence followed by 2:15 recovery, repeated seven times. Average speed was 18.2 mph; maximum speed was 27.3 mph. Average power was 118 watts; maximum power was 552 watts.
Saturday’s workout was a 28.42 mile effort at 70%-90% MHR completed in 1:46:18. Average speed was 16.1 mph; maximum speed was 24.3 mph.
Sunday’s workout was a 29.62 mile effort at 60%-80% MHR completed in 2:00:49. Average speed was 14.7 mph; maximum speed was 22.6 mph.
BY THE NUMBERS:
- Total Distance: 116.04 mi
- Longest Ride: 29.62 mi
- Total Time for Week: 7:40:21 (h:m:s)
- Avg Speed: 17.0 mph
- Max Speed: 27.3 mph
- Avg Power: 135 W
- Max Power: 552 W
- Calories: 2,877 C
- Avg Weight: 163.8