Period 7 – Week 4 Training Report
PERIOD 7 – WEEK 4 (05/22 – 05/28) TRAINING REPORT
HIGHLIGHTS: This was the recovery week for the seventh training period of the 2017 race season. The goal for this period, which lasts 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. Saturday’s workout was conducted indoors on a trainer, while the Sunday workout was conducted outdoors on a local bike trail.
Tuesday’s workout was a hard race pace and anaerobic workout at 100%+ MHR consisting of one minute above threshold followed by one minute just below threshold repeated five times. After five minutes recovery, completed another set of five pairs of intervals. Average speed was 19.0 mph; maximum speed was 23.7 mph. Average power was 133 watts; maximum power was 426 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 16.3 mph; maximum speed was 17.3 mph. Average power was 83 watts; maximum power was 183 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 17.8 mph; maximum speed was 24.8 mph. Average power was 113 watts; maximum power was 380 watts.
Saturday’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 18.8 mph; maximum speed was 24.1 mph. Average power was 128 watts; maximum power was 425 watts.
Sunday’s workout was a 23.75 mile effort at 60%-80% MHR completed in 1:34:42. Average speed was 15.1 mph; maximum speed was 22.9 mph. Also completed four all-out 20-second sprints at 120+ rpm cadence.
BY THE NUMBERS:
- Total Distance: 86.35 mi
- Longest Ride: 23.75 mi
- Total Time for Week: 5:40:05 (h:m:s)
- Avg Speed: 17.3 mph
- Max Speed: 24.8 mph
- Avg Power: 121 W
- Max Power: 426 W
- Calories: 2,167 C
- Avg Weight: 166.2