Period 8 – Week 3 Training Report
PERIOD 8 – WEEK 3 (06/04 – 06/10) TRAINING REPORT
HIGHLIGHTS: This was an overload week. Workouts on Tuesday, Wednesday, Thursday (strength warmup), and Friday were conducted indoors on a power trainer. Workouts on Monday, Thursday (strength cooldown), Saturday, and Sunday were conducted outdoors on a local bike trail.
Monday’s workout was a 23.70 mile effort at 60%-70% MHR completed in 1:34:07. Average speed was 15.2 mph; maximum speed was 24.5 mph.
Tuesday’s workout was a continuous ramped intervals for eight minutes with a five watts increase starting at 195 watts to over 230 watts, repeated three times with two minutes recovery between intervals. Average speed was 19.7 mph; maximum speed was 24.5 mph. Average power was 148 watts; maximum power was 543 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; and a five minute high intensity interval at over 95 RPM cadence. Average speed was 18.7 mph; maximum speed was 27.1 mph. Average power was 128 watts; maximum power was 519 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 24.45 mile effort outdoors at 60%-70% MHR completed in 1:25:59. Average speed was 17.9 mph; maximum speed was 28.7 mph. Average power was 124 watts; maximum power was 180 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 four times, with four minutes recovery between intervals. Average speed was 18.4 mph; maximum speed was 24.7 mph. Average power was 122 watts; maximum power was 491 watts.
Saturday’s workout was a 32.40 mile effort at 70%-80% MHR completed in 2:03:09. Average speed was 15.9 mph; maximum speed was 28.2 mph.
Sunday’s workout was a 38.85 mile effort at 60%-70% MHR completed in 2:29:37. Average speed was 15.6 mph; maximum speed was 25.4 mph.
BY THE NUMBERS:
- Total Distance: 173.42 mi
- Longest Ride: 38.85 mi
- Total Time for Week: 11:14:37 (h:m:s)
- Avg Speed: 17.3 mph
- Max Speed: 28.7 mph
- Avg Power: 131 W
- Max Power: 543 W
- Calories: 3,606 C
- Avg Weight: 163.0