Period 6 – Week 1 Training Report
PERIOD 6 – WEEK 1 (03/09 – 03/15) TRAINING REPORT
HIGHLIGHTS: This was the baseline week of this training period. The aim is to maintain aerobic and strength gains while increasing lactate tolerance and sustainable race pace. All of the workouts, except Saturday’s outdoor ride on a local bike trail, were conducted indoors on a power trainer.
Thursday’s workout was three eight-minute ramped intervals at 70%-80% MHR. These intervals start at 200 watts and increase by five watts each subsequent minute. Average speed was 14.8 mph; maximum speed was 20.1 mph. Average power was 130 watts; maximum power was 280 watts.
Friday’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 16.0 mph; maximum speed was 17.5 mph. Average power was 146 watts; maximum power was 181 watts.
Saturday’s ride was a 27.32 mile effort at 60%-80% MHR completed in 2:00:16. Average speed was 13.7 mph; maximum speed was 18.9 mph.
Sunday’s virtual ride was a 20.00 mile effort at 60%-70% MHR completed in 1:11:33. Average speed was 16.8 mph; maximum speed was 22.6 mph.
BY THE NUMBERS:
- Total Distance: 67.28 mi
- Longest Ride: 27.32 mi
- Total Time for Week: 5:46:00 (h:m:s)
- Avg Speed: 14.9 mph
- Max Speed: 22.6 mph
- Avg Power: 142 watts
- Max Power: 280 watts
- Calories: 1,968 C
- Avg Weight: 169.5