Build 1 – Week 4 Training Report

BUILD 1 – WEEK 4 (09/05 – 09/11) TRAINING REPORT

With two weeks left in the 2022 season, I am only 50 miles short of my annual mileage goal of 6,150 miles. If I continue logging 180+ mile weeks over the last two weeks of the season, I will complete my sixth longest mileage year in the past 23 years, surpassed only by my first five years as a competitive cyclist when I averaged roughly 8,400 miles per year. I’m going to see if I can log 6,500 miles before I take a week off the bike.

HIGHLIGHTS: The goal for this training period is strength maintenance through the end of the season (in two weeks). Continuing a 20-minute yoga routine three times weekly aimed at strengthening my shoulders and lower back. The smart trainer workouts were conducted indoors with the Zwift or Rouvy applications.

Tuesday’s L1 Coffee Shop Pace Ride workout was 17.81 miles in 1:00:30. Average speed was 17.7 mph; maximum speed was 22.8 mph. Average power was 99 watts; maximum power was 123 watts.

Wednesday’s L4 FTP Escalator Intervals workout was 27.41 miles in 1:25:07. Average speed was 19.6 mph; maximum speed was 25.5 mph. Average power was 118 watts; maximum power was 266 watts.

Thursday’s L1 Active Recovery Varied workout was 18.18 miles in 1:00:41. Average speed was 18.0 mph; maximum speed was 23.2 mph. Average power was 103 watts; maximum power was 126 watts.

Friday’s L1 Active Recovery Varied workout was 17.39 miles in 1:00:14. Average speed was 17.3 mph; maximum speed was 22.5 mph. Average power was 95 watts; maximum power was 125 watts.

Saturday’s L2 Flat Farm Road Ride workout was 39.71 miles in 2:02:24. Average speed was 19.5 mph; maximum speed was 27.3 mph. Average power was 121 watts; maximum power was 329 watts.

Sunday’s L2 Flat Farm Road Ride workout was 39.71 miles in 2:07:34. Average speed was 18.7 mph; maximum speed was 27.6 mph. Average power was 109 watts; maximum power was 247 watts.


  • Total Distance: 160.21 mi
  • Total Distance Year-to-Date: 6,100.72 mi (Week 50)
  • Longest Ride: 39.71 mi
  • Total Time for Week: 8:56:30 (h:m:s)
  • Avg Speed: 18.6 mph
  • Max Speed: 27.3 mph
  • Avg Power: 108 watts
  • Max Power: 329 watts
  • Calories: 3,302 C
  • Avg Weight: 149.5