Period 8 – Week 4 Training Report
PERIOD 8 – WEEK 4 (06/11 – 06/17) TRAINING REPORT
HIGHLIGHTS: This was a recovery week. This period continues with “polarized” training. The weekend rides are at moderate intensity for endurance and aerobic fitness maintenance, while the midweek trainer sessions incorporate very high intensity efforts to increase racing threshold. Workouts on Monday (upper body strength), Tuesday, Thursday (strength warmup and cooldown), and Friday were conducted indoors on a power trainer. Workouts on Wednesday, Saturday, and Sunday were conducted outdoors on a local bike trail.
Monday’s workout was a newly introduced upper body strength training session consisting of a 10-minute warmup on a power trainer, three exercises, butterfly, arm raises, and trap curls, followed by a 10-minute cooldown on a power trainer. Average speed was 18.7 mph; maximum speed was 20.4 mph. Average power was 122 watts; maximum power was 163 watts.
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 19.8 mph; maximum speed was 24.2 mph. Average power was 148 watts; maximum power was 516 watts.
Wednesday’s workout was a 23.79 mile effort at 70%-80% MHR completed in 1:29:54. Average speed was 15.9 mph; maximum speed was 24.3 mph.
Thursday’s workout was a strength training session consisting of a 10-minute warmup on the power trainer, an assortment of 10 exercises, such as high-bench step-ups, one-leg squats, press-ups, and planks, followed a 10-minute cooldown on the power trainer. Average speed was 18.7 mph; maximum speed was 20.6 mph. Average power was 126 watts; maximum power was 175 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 18.5 mph; maximum speed was 24.6 mph. Average power was 124 watts; maximum power was 525 watts.
Saturday’s workout was a 29.02 mile effort at 70%-90% MHR completed in 1:46:40. Average speed was 16.4 mph; maximum speed was 25.6 mph. A 15-minute leg strength training session was added prior to the outdoor ride. This workout repeats three exercises that are part of Wednesday strength routine: full squat, one-leg lunge squat, and high bench step up.
Sunday’s workout was a 42.05 mile effort at 60%-90% MHR completed in 2:40:32. Average speed was 15.8 mph; maximum speed was 25.7 mph.
BY THE NUMBERS:
- Total Distance: 141.17 mi
- Longest Ride: 42.05 mi
- Total Time for Week: 10:38:28 (h:m:s)
- Avg Speed: 17.7 mph
- Max Speed: 25.7 mph
- Avg Power: 130 W
- Max Power: 525 W
- Calories: 3,146 C
- Avg Weight: 163.7