Period 6 – Week 3 Training Report
PERIOD 6 – WEEK 3 (04/09 – 04/15) TRAINING REPORT
HIGHLIGHTS: This was an overload week. The primary goal for this period is to participate in early season races while continuing to build a higher sustainable race pace and maintain endurance and strength gains from the previous period. 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 scheduled to be a threshold boost session, at least five percent above functional threshold power/heart rate level, consisting of four minute intervals in a big gear at 85 RPM to 100 RPM cadence, repeated seven times, with two minutes of easy recovery between intervals. An active recovery ride was substituted due to schedule conflicts. Average speed was 18.8 mph; maximum speed was 24.7 mph. Average power was 125 watts; maximum power was 481 watts.
Wednesday’s workout was a lactate tolerance and endurance boosting session consisting of one minute intervals at race pace followed by two minutes just below race pace repeated 10 times. Average speed was 18.9 mph; maximum speed was 24.9 mph. Average power was 133 watts; maximum power was 483 watts.
Thursday’s workout was a strength training session consisting of a 10-minute warmup on the bike, an assortment of 10 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 18.7 mph; maximum speed was 20.8 mph. Average power was 123 watts; maximum power was 172 watts.
Friday’s workout was a sprint interval session consisting of a 15-second all-out sprint at 120 rpm cadence followed by 2:15 recovery, repeated nine times. Average speed was 17.8 mph; maximum speed was 26.9 mph. Average power was 114 watts; maximum power was 525 watts.
Saturday’s workout was a 28.42 mile effort at 70%-90% MHR completed in 1:47:33. Average speed was 15.9 mph; maximum speed was 22.8 mph.
Sunday’s workout was a 30.73 mile effort at 60%-80% MHR completed in 2:03:45. Average speed was 14.9 mph; maximum speed was 24.7 mph.
BY THE NUMBERS:
- Total Distance: 105.03 mi
- Longest Ride: 30.73 mi
- Total Time for Week: 7:52:12 (h:m:s)
- Avg Speed: 17,5 mph
- Max Speed: 26.9 mph
- Avg Power: 124 W
- Max Power: 525 W
- Calories: 2,541 C
- Avg Weight: 162.7