Period 6 – Week 2 Training Report
PERIOD 6 – WEEK 2 (05/06 – 05/12) TRAINING REPORT
HIGHLIGHTS: This was a buildup 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 six times; one minute sprint at 310 watts with three minutes recovery repeated five times; five minutes at 250 watts repeated twice. Average speed was 16.8 mph; maximum speed was 24.8 mph. Average power was 139 watts; maximum power was 572 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 20.6 mph; maximum speed was 22.5 mph. Average power was 167 watts; maximum power was 227 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 eight times. Average speed was 20.6 mph; maximum speed was 26.6 mph. Average power was 161 watts; maximum power was 532 watts.
Friday’s workout was leg speed spinout intervals: 30 seconds to maximum cadence, hold for one minute, then pedal easily for four minutes, repeated four times. Average speed was 19.5 mph; maximum speed was 24.5 mph. Average power was 139 watts; maximum power was 522 watts.
Saturday’s ride was a 27.28 mile recovery effort at 60%-70% MHR completed in 1:51:32. Average speed was 14.8 mph; maximum speed was 20.9 mph.
Sunday’s race was a 13.8 mile effort completed in 0:40:28 for a 2nd place finish. Average speed was 20.46 mph; maximum speed was 31.5 mph. Average power was 211 watts; maximum power was 472 watts.
BY THE NUMBERS:
- Total Distance: 97.04 mi
- Longest Ride: 27.28 mi
- Total Time for Week: 6:56:17 (h:m:s)
- Avg Speed: 19.0 mph
- Max Speed: 31.5 mph
- Avg Power: 164 watts
- Max Power: 572 watts
- Calories: 2,793 C
- Avg Weight: 165.6