Period 6 – Week 2 Training Report
PERIOD 6 – WEEK 2 (03/16 – 03/22) TRAINING REPORT
HIGHLIGHTS: This was the buildup 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 weekday workouts were conducted indoors on a power trainer. The weekend workouts were conducted outdoors on a local bike trail,
Tuesday’s workout was three of four VO2max intervals, riding for three minutes above 212 watts, followed by three minutes below 212 watts. Average speed was 14.4 mph; maximum speed was 19.8 mph. Average power was 125 watts; maximum power was 327 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 16.2 mph; maximum speed was 17.7 mph. Average power was 148 watts; maximum power was 206 watts.
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 19.8 mph. Average power was 131 watts; maximum power was 302 watts.
Saturday’s ride was a 27.34 mile effort at 60%-80% MHR completed in 1:56:05. Average speed was 14.2 mph; maximum speed was 20.8 mph.
Sunday’s ride was a 40.32 mile effort at 60%-70% MHR completed in 3:00:02. Average speed was 13.5 mph; maximum speed was 21.1 mph.
BY THE NUMBERS:
- Total Distance: 100.86 mi
- Longest Ride: 40.32 mi
- Total Time for Week: 8:35:30 (h:m:s)
- Avg Speed: 14.1 mph
- Max Speed: 21.1 mph
- Avg Power: 138 watts
- Max Power: 327 watts
- Calories: 2,335 C
- Avg Weight: 168.3