Period 8 – Week 4 Training Report
PERIOD 8 – WEEK 4 (07/03 – 07/09) TRAINING REPORT
HIGHLIGHTS: This was the recovery week for the eighth training period of the 2017 race season. The goal for this period is to maintain a sound endurance base, with sessions at endurance (zone 1 and 2) and aerobic intensity (zone 3), plus a mid-week session at higher intensity to preserve top end fitness (zone 4/5). The weekday workouts on Tuesday, Wednesday, and Thursday workouts were conducted indoors on a power trainer. The workouts on Friday, Saturday, and Sunday were conducted outdoors on a local bike trail.
Tuesday’s workout was a hard race pace and anaerobic workout at 100%+ MHR for eight minutes, followed by two minutes recovery, repeated two times. Average speed was 18.1 mph; maximum speed was 23.9 mph. Average power was 118 watts; maximum power was 343 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 16.4 mph; maximum speed was 17.8 mph. Average power was 85 watts; maximum power was 119 watts.
Thursday’s workout was a race pace/anaerobic workout called “intensity slide intervals.’ The workout starts with five 15-second maximal sprints with 45 seconds recovery between each sprint. After five minutes active recovery, there are three one-minute efforts over 220 watts with two minutes recovery between each interval. Finally, after five minutes active recovery, there is one five-minute intervals above 200 watts. Average speed was 17.3 mph; maximum speed was 27.3 mph. Average power was 105 watts; maximum power was 469 watts.
Friday’s workout was a 23.63 mile effort at 60%-70% MHR completed in 1:28:18. Average speed was 16.1 mph; maximum speed was 23.8 mph.
Saturday’s workout was a 26.48 mile effort at 70%-92% MHR completed in 1:35:04. Average speed was 16.8 mph; maximum speed was 26.3 mph.
Sunday’s workout was a 41.81 mile effort at 70%-100% MHR completed in 2:36:03. Average speed was 16.2 mph; maximum speed was 26.1 mph.
BY THE NUMBERS:
- Total Distance: 127.61 mi
- Longest Ride: 41.81 mi
- Total Time for Week: 8:23:35 (h:m:s)
- Avg Speed: 16.5 mph
- Max Speed: 27.3 mph
- Avg Power: 107 W
- Max Power: 469 W
- Calories: 2,838 C
- Avg Weight: 166.1