Period 6 – Week 3 Training Report
PERIOD 6 – WEEK 3 (04/17 – 04/23) TRAINING REPORT
HIGHLIGHTS: This was the overload week for the sixth training period of the 2017 race season. The goal for this period is to build power, racing threshold, and lactate tolerance, while maintaining my endurance base. The weekday workouts were conducted indoors on a trainer. The weekend workouts were conducted outdoors on a local bike trail.
Tuesday’s workout was a hard race pace and anaerobic workout at 100%+ MHR for five minutes, followed by five minutes recovery, repeated five times. Average speed was 20.0 mph; maximum speed was 25.0 mph. Average power was 148 watts; maximum power was 316 watts.
Wednesday’s workout was a maintenance weight training session consisting of a 10-minute warmup on the bike, a mix of eight strength exercises, followed by an interval session consisting of two sets of seven 15-second sprints in a big gear followed by one and a half minutes of recovery in an easy gear. There was a five minute recovery period between the two sets. Average speed was 17.7 mph; maximum speed was 28.5 mph. Average power was 120 watts; maximum power was 498 watts.
Thursday’s workout was a power effort at 92%-105% MHR featuring intervals of one minute above threshold followed by a two minute interval just below threshold, repeated 10 times with no recovery between the sets of intervals. Average speed was 20.4 mph; maximum speed was 24.4 mph. Average power was 156 watts; maximum power was 292 watts.
Friday’s workout was a 30-minute recovery effort. Average speed was 16.5 mph; maximum speed was 17.5 mph. Average power was 85 watts; maximum power was 128 watts.
Saturday’s workout was a 27.36 mile effort at 70%-80% MHR completed in 1:39:28. Average speed was 16.6 mph; maximum speed was 26.0 mph.
Sunday’s workout was a 32.74 mile effort at 70%-92% MHR completed in 2:08:36. Average speed was 15.3 mph; maximum speed was 26.5 mph.
BY THE NUMBERS:
- Total Distance: 124.94 mi
- Longest Ride: 32.74 mi
- Total Time for Week: 7:54:13 (h:m:s)
- Avg Speed: 17.3 mph
- Max Speed: 28.5 mph
- Avg Power: 133 W
- Max Power: 498 W
- Calories: 3,151 C
- Avg Weight: 164.3