Build 2 – Week 1 Training Report

BUILD 2 – WEEK 1 (09/12 – 09/18) TRAINING REPORT

With one week left in the 2022 season, I reached my annual mileage goal of 6,150 miles on Wednesday. I added an additional 110 miles for a total of 6,264.62 miles to date. If I log at least 150+ miles next week, 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 confident that I can log just over 6,400 miles to complete the season 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 one week). 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 L4 Sweetspot Dual Range Ramp Intervals workout was 27.41 miles in 1:23:00. Average speed was 19.8 mph; maximum speed was 25.1 mph. Average power was 124 watts; maximum power was 254 watts.

Wednesday’s L1 Active Recovery workout was 17.93 miles in 1:00:17. Average speed was 17.5 mph; maximum speed was 23.2 mph. Average power was 100 watts; maximum power was 124 watts.

Thursday’s L4 FTP Escalator Intervals workout was 27.41 miles in 1:19:40. Average speed was 20.6 mph; maximum speed was 25.8 mph. Average power was 137 watts; maximum power was 270 watts.

Friday’s L1 Active Recovery Steady workout was 17.60 miles in 1:00:23. Average speed was 17.5 mph; maximum speed was 33.0 mph. Average power was 95 watts; maximum power was 206 watts.

Saturday’s L2 Longer Endurance Ride workout was 55.92 miles in 2:54:08. Average speed was 19.3 mph; maximum speed was 27.0 mph. Average power was 115 watts; maximum power was 198 watts.

Sunday’s L1 Active Recovery Undulating workout was 17.64 miles in 1:00:26. Average speed was 17.5 mph; maximum speed was 22.4 mph. Average power was 96 watts; maximum power was 127 watts.


  • Total Distance: 163.90 mi
  • Total Distance Year-to-Date: 6,264.62 mi (Week 51)
  • Longest Ride: 55.92 mi
  • Total Time for Week: 9:19:04 (h:m:s)
  • Avg Speed: 18.9 mph
  • Max Speed: 33.0 mph
  • Avg Power: 111 watts
  • Max Power: 270 watts
  • Calories: 3,499 C
  • Avg Weight: 150.1