Period 7 – Week 2 Training Report
PERIOD 7 – WEEK 2 (04/30 – 05/06) TRAINING REPORT
HIGHLIGHTS: This was a buildup 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 a lactate tolerance and race pace boosting, with one minute above threshold and one minute below threshold, repeated five times with no recovery between intervals. Average speed was 19.4 mph; maximum speed was 24.5 mph. Average power was 141 watts; maximum power was 454 watts.
Wednesday’s workout was a VO2 development and lactate tolerance session consisting of three parts: 15 second all-out sprints repeated six times with two minutes recovery between sprints; one minute all-out intervals at over 105 RPM cadence, repeated six times with two minutes recovery between sprints; five minute high intensity interval at over 95 RPM cadence, repeated twice with two minutes recovery between intervals. Average speed was 19.2 mph; maximum speed was 26.9 mph. Average power was 135 watts; maximum power was 485 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 18.6 mph; maximum speed was 20.7 mph. Average power was 122 watts; maximum power was 175 watts.
Friday’s workout was a leg speed spin out session consisting of a 30-second buildup to maximum cadence held for an additional minute, repeated four times, with four minutes recovery between intervals. Average speed was 18.2 mph; maximum speed was 24.5 mph. Average power was 118 watts; maximum power was 505 watts.
Saturday’s workout was a 28.45 mile effort at 70%-80% MHR completed in 1:46:53. Average speed was 16.0 mph; maximum speed was 23.3 mph.
Sunday’s workout was a 39.17 mile effort at 60%-80% MHR completed in 2:30:11. Average speed was 15.7 mph; maximum speed was 26.8 mph.
BY THE NUMBERS:
- Total Distance: 126.48 mi
- Longest Ride: 39.17 mi
- Total Time for Week: 8:14:16 (h:m:s)
- Avg Speed: 17.8 mph
- Max Speed: 26.9 mph
- Avg Power: 129 W
- Max Power: 505 W
- Calories: 2,773 C
- Avg Weight: 163.9