Period 7 – Week 3 Training Report
PERIOD 7 – WEEK 3 (05/15 – 05/21) TRAINING REPORT
HIGHLIGHTS: This was the overload 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, repeated three times. Average speed was 19.5 mph; maximum speed was 23.7 mph. Average power was 140 watts; maximum power was 393 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 16.2 mph; maximum speed was 17.5 mph. Average power was 85 watts; maximum power was 208 watts.
Thursday’s workout was a power effort at 100+% MHR featuring an interval of two and a half minutes at maximum speed followed by five minutes of recovery, repeated four times. Average speed was 18.5 mph; maximum speed was 25.6 mph. Average power was 124 watts; maximum power was 445 watts.
Saturday’s workout was a 24.46 mile effort at 70%-92% MHR completed in 1:30:16. Average speed was 16.3 mph; maximum speed was 27.1 mph.
Sunday’s workout was a 34.35 mile effort at 70%-100% MHR completed in 2:08:01. Average speed was 16.1 mph; maximum speed was 25.5 mph.
BY THE NUMBERS:
- Total Distance: 103.80 mi
- Longest Ride: 34.35 mi
- Total Time for Week: 6:43:25 (h:m:s)
- Avg Speed: 17.1 mph
- Max Speed: 27.1 mph
- Avg Power: 126 W
- Max Power: 445 W
- Calories: 2,553 C
- Avg Weight: 165.2