Period 7 – Week 1 Training Report
PERIOD 7 – WEEK 1 (05/01 – 05/07) TRAINING REPORT
HIGHLIGHTS: This was the base week for the seventh training period of the 2017 race season. The goal for this period, which is five weeks rather than the usual four weeks, is to build to a racing peak by the beginning of June for USAC Masters Nationals. 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. Average speed was 18.0 mph; maximum speed was 24.4 mph. Average power was 118 watts; maximum power was 417 watts.
Wednesday’s workout was a weight training session consisting of a 10-minute warmup on the bike, an assortment of 11 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 15.6 mph; maximum speed was 16.4 mph. Average power was 75 watts; maximum power was 135 watts.
Thursday’s workout was a power effort at 100% MHR featuring a pyramid of intervals of one minute at threshold followed by one minute recovery, then two minutes at threshold followed by two minutes recovery. This interval/recovery pattern is continued through intervals of three minutes, four minutes, five minutes, four minutes, three minutes, two minutes, and one minute. Average speed was 18.9 mph; maximum speed was 23.7 mph. Average power was 129 watts; maximum power was 378 watts.
Saturday’s workout was a 24.71 mile effort at 70%-80% MHR completed in 1:33:30. Average speed was 15.9 mph; maximum speed was 27.9 mph.
Sunday’s workout was a 44.93 mile effort at 70%-92% MHR completed in 3:00:00. Average speed was 15.0 mph; maximum speed was 30.7 mph.
BY THE NUMBERS:
- Total Distance: 110.19 mi
- Longest Ride: 44.93 mi
- Total Time for Week: 7:28:42 (h:m:s)
- Avg Speed: 16.2 mph
- Max Speed: 30.7 mph
- Avg Power: 118 W
- Max Power: 417 W
- Calories: 2,623 C
- Avg Weight: 163.3