Period 7 – Week 3 Training Report

PERIOD 7 – WEEK 3  (05/07 – 05/13) 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 workouts on Tuesday, Wednesday, and Friday were conducted indoors on a power trainer. The workouts on Monday, Thursday, Saturday, and Sunday were conducted outdoors on a local bike trail.

Monday’s workout was a 29.63 mile effort at 60%-70% MHR completed in 1:58:40. Average speed was 15.0 mph; maximum speed was 23.0 mph.

Tuesday’s workout was a lactate tolerance and race pace boosting, with one minute above threshold and one minute below threshold, repeated fifteen times with no recovery between intervals. Average speed was 19.2 mph; maximum speed was 24.6 mph. Average power was 136 watts; maximum power was 478 watts.

Wednesday’s workout was a VO2 development and lactate tolerance session consisting of three parts: 15 second all-out sprints repeated seven times with two minutes recovery between sprints; one minute all-out intervals at over 105 RPM cadence, repeated seven times with two minutes recovery between sprints; five minute high intensity interval at over 95 RPM cadence, repeated thrice with two minutes recovery between intervals. Average speed was 18.6 mph; maximum speed was 26.7 mph. Average power was 124 watts; maximum power was 464 watts.

Thursday’s strength workout was replaced by a 17.97 mile effort at 60%-70% MHR completed in 1:08:11. Average speed was 15.9 mph; maximum speed was 22.7 mph.

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 18.3 mph; maximum speed was 25.5 mph. Average power was 120 watts; maximum power was 503 watts.

Saturday’s workout was a 29.58 mile effort at 70%-80% MHR completed in 1:49:16. Average speed was 16.3 mph; maximum speed was 26.1 mph.

Sunday’s workout was a 39.09 mile effort at 60%-80% MHR completed in 2:31:00. Average speed was 15.6 mph; maximum speed was 25.6 mph.

BY THE NUMBERS:

  • Total Distance: 173.30 mi
  • Longest Ride: 39.09 mi
  • Total Time for Week: 11:40:14 (h:m:s)
  • Avg Speed: 17.0 mph
  • Max Speed: 26.7 mph
  • Avg Power: 127 W
  • Max Power: 503 W
  • Calories: 3,224 C
  • Avg Weight: 163.8