Period 8 – Week 4 Training Report
PERIOD 8 – WEEK 4 (07/29 – 08/04) TRAINING REPORT
HIGHLIGHTS: This is the main racing period. The aim of the period is to sustain and enhance racing performance, and to taper and peak for selected key events. The week’s workouts were a mix of indoor workouts on the power trainer and outdoor workouts on a local bike trail. Saturday’s race was conducted on local roads.
Tuesday’s workout was a variety of sprint intervals: 15 seconds sprint at over 430+ watts with 45 seconds recovery repeated five times; one minute sprint at 320+ watts with two minutes recovery repeated four times; five minutes at 220+ watts. Average speed was 16.5 mph; maximum speed was 23.6 mph.
Wednesday’s workout was a reduced strength training session consisting of a 10-minute warmup on the bike, an assortment of eight exercises, such as one-leg squats, press-ups, and planks, followed by a 10-minute cooldown on the bike. Average speed was 10.1 mph; maximum speed was 20.7 mph. Average power was 119 watts; maximum power was 478 watts.
Thursday’s workout was revised “Billat” sprint intervals: surge at high power for 30 seconds, then 30 seconds at 60%-80% MHR repeated four times, followed by six minutes recovery. This set is repeated twice. Average speed was 15.2 mph; maximum speed was 22.0 mph. Average power was 131 watts; maximum power was 443 watts.
Friday’s race preparation ride was a 16.53 mile effort at 60%-70% MHR completed in 1:02:17. Average speed was 15.9 mph; maximum speed was 21.9 mph.
Saturday’s race was a 11.7 mile effort at 100%-105% MHR completed in 0:30:51. Average speed was 23.1 mph; maximum speed was 27.5 mph.
Sunday’s ride was a 32.17 mile effort at 60%-70% MHR completed in 1:58:34. Average speed was 16.3 mph; maximum speed was 21.9 mph.
BY THE NUMBERS:
- Total Distance: 110.50 mi
- Longest Ride: 32.17 mi
- Total Time for Week: 7:39:28 (h:m:s)
- Avg Speed: 17.0 mph
- Max Speed: 27.5 mph
- Avg Power: 160 watts
- Max Power: 494 watts
- Calories: 2,428 C
- Avg Weight: 167.2