Period 6 – Week 1 Training Report
PERIOD 6 – WEEK 1 (04/29 – 05/05) TRAINING REPORT
HIGHLIGHTS: This was a baseline week with the aim of participating in early season races while building intensity to a peak in mid-June. The weekday workouts were conducted indoors on a power trainer. Saturday’s ride was conducted outdoors on a local bike trail. Sunday’s race was conducted outdoors on local roads.
Tuesday’s workout was a variety of sprint intervals: 15 seconds sprint at over 430 watts with two minutes and 45 seconds recovery repeated five times; one minute sprint at 310 watts with three minutes recovery repeated four times; five minutes at 250 watts repeated once. Average speed was 16.9 mph; maximum speed was 24.9 mph. Average power was 142 watts; maximum power was 568 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 20.4 mph; maximum speed was 21.8 mph. Average power was 161 watts; maximum power was 204 watts.
Thursday’s workout was “Billat” sprint intervals: surge at high power for 30 seconds, then 30 seconds at 60%-80% Maximum Heart Rate (MHR) repeated six times. Average speed was 20.3 mph; maximum speed was 25.3 mph. Average power was 156 watts; maximum power was 564 watts.
Saturday’s ride was a 21.97 mile recovery effort at 60%-70% MHR completed in 1:31:02. Average speed was 14.6 mph; maximum speed was 19.2 mph.
Sunday’s race was a 11.88 mile effort completed in 0:32:41 for a 3rd place finish. Average speed was 21.8 mph; maximum speed was 31.1 mph. Average power was 209 watts; maximum power was 332 watts.
BY THE NUMBERS:
- Total Distance: 76.48 mi
- Longest Ride: 21.97 mi
- Total Time for Week: 5:39:54 (h:m:s)
- Avg Speed: 18.6 mph
- Max Speed: 31.1 mph
- Avg Power: 161 watts
- Max Power: 568 watts
- Calories: 2,334 C
- Avg Weight: 165.0