Period 7 – Week 4 Training Report
PERIOD 7 – WEEK 4 (05/14 – 05/20) TRAINING REPORT
HIGHLIGHTS: This was a pre-race recovery 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 Thursday were conducted indoors on a power trainer. The workouts on Friday and Sunday 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 eight times with no recovery between intervals. Average speed was 20.0 mph; maximum speed was 24.9 mph. Average power was 150 watts; maximum power was 521 watts.
Wednesday’s workout was a VO2 development and lactate tolerance session consisting of three parts: 15 second all-out sprints repeated five times with two minutes recovery between sprints; one minute all-out intervals at over 105 RPM cadence, repeated five times with two minutes recovery between sprints; five minute high intensity interval at over 95 RPM cadence. Average speed was 18.9 mph; maximum speed was 27.1 mph. Average power was 131 watts; maximum power was 516 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 19.0 mph; maximum speed was 20.6 mph. Average power was 127 watts; maximum power was 173 watts.
Friday’s workout was a 21.83 mile effort at 60%-70% MHR completed in 1:37:14. Average speed was 13.8 mph; maximum speed was 26.2 mph.
Saturday’s race was the Virginia Senior Games 5 Kilometer Time Trial completed in 0:08:43. Average speed was 22.02 mph; maximum speed was 28.0 mph. Average power was 216 watts; maximum power was 532 watts.
Sunday’s workout was a 29.83 mile effort at 60%-70% MHR completed in 2:00:02. Average speed was 14.9 mph; maximum speed was 23.5 mph.
BY THE NUMBERS:
- Total Distance: 103.07 mi
- Longest Ride: 29.83 mi
- Total Time for Week: 7:49:29 (h:m:s)
- Avg Speed: 18.0 mph
- Max Speed: 28.0 mph
- Avg Power: 156 W
- Max Power: 532 W
- Calories: 2,370 C
- Avg Weight: 164.3