Period 8 – Week 2 Training Report
PERIOD 8 – WEEK 2 (05/28 – 06/03) TRAINING REPORT
HIGHLIGHTS: This was a pre-race recovery week. Unfortunately, the weather forecast during the week was showing a 90% probability of thunderstorms and flash flooding on race day. Coupled with the 3.5 hour drive to the race site, I decided to skip this event. Workouts on Tuesday, Wednesday, Thursday, and Friday were conducted indoors on a power trainer. Workouts on Monday, Saturday, and Sunday were conducted outdoors on a local bike trail.
Monday’s workout was a 23.68 mile effort at 60%-70% MHR completed in 1:35:26. Average speed was 14.9 mph; maximum speed was 22.3 mph.
Tuesday’s workout was a continuous minutes ramped intervals for eight minutes with a five watts increase starting at 195 watts to over 230 watts, repeated two times with two minutes recovery between intervals. Average speed was 19.5 mph; maximum speed was 24.4 mph. Average power was 144 watts; maximum power was 476 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; and a five minute high intensity interval at over 95 RPM cadence. Average speed was 18.8 mph; maximum speed was 26.9 mph. Average power was 129 watts; maximum power was 537 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 16.9 mph; maximum speed was 20.8 mph. Average power was 115 watts; maximum power was 209 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 two times, with four minutes recovery between intervals. Average speed was 18.6 mph; maximum speed was 25.2 mph. Average power was 124 watts; maximum power was 531 watts.
Saturday’s workout was a 28.66 mile effort at 70%-80% MHR completed in 1:44:34. Average speed was 16.5 mph; maximum speed was 26.1 mph.
Sunday’s workout was a 38.93 mile effort at 60%-70% MHR completed in 2:29:39. Average speed was 15.7 mph; maximum speed was 25.8 mph.
BY THE NUMBERS:
- Total Distance: 144.24 mi
- Longest Ride: 38.93 mi
- Total Time for Week: 9:29:49 (h:m:s)
- Avg Speed: 17.2 mph
- Max Speed: 27.0 mph
- Avg Power: 128 W
- Max Power: 537 W
- Calories: 3,065 C
- Avg Weight: 164.3