Period 6 – Week 3 Training Report
PERIOD 6 – WEEK 3 (05/13 – 05/19) TRAINING REPORT
HIGHLIGHTS: This was an overload 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. Wednesday’s and Saturday’s ride were 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 seven times; one minute sprint at 310 watts with three minutes recovery repeated six times; five minutes at 250 watts repeated twice. Average speed was 16.8 mph; maximum speed was 24.4 mph. Average power was 142 watts; maximum power was 540 watts.
Wednesday’s ride was a 22.04 mile recovery effort at 60%-70% MHR completed in 1:29:03. Average speed was 14.9 mph; maximum speed was 23.2 mph.
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 10 times. Average speed was 20.6 mph; maximum speed was 26.0 mph. Average power was 156 watts; maximum power was 535 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 19.7 mph; maximum speed was 24.7 mph. Average power was 144 watts; maximum power was 524 watts.
Saturday’s ride was a 25.23 mile recovery effort at 60%-70% MHR completed in 1:44:04. Average speed was 14.6 mph; maximum speed was 20.2 mph.
Sunday’s race was a 12.6 mile effort completed in 0:37:31 for a first place finish. Average speed was 20.57 mph; maximum speed was 28.3 mph.
BY THE NUMBERS:
- Total Distance: 118.19 mi
- Longest Ride: 25.23 mi
- Total Time for Week: 7:56:48 (h:m:s)
- Avg Speed: 17.1 mph
- Max Speed: 28.3 mph
- Avg Power: 147 watts
- Max Power: 540 watts
- Calories: 2,636 C
- Avg Weight: 166.4