Period 1 – Week 1 Training Report


HIGHLIGHTS: The introduction of two interval workouts to increase stamina and endurance. The first, on Tuesday, was two 8-minute efforts, at 80%-85% of my maximum heart rate (MHR), with 5-minutes of recovery (below 70% MHR) between the intervals. Maximum speed during the intervals was 23.5 mph at 90-95 RPM cadence in the 53 x 18 gear (my trainer bike has a standard 53/39 chain set). On Thursday, the interval workout consisted of 5-minutes at 75%-80% MHR, followed by 5-minutes at 80%-85% MHR, repeated twice without any recovery between sets. Maximum speed during the intervals was 24.3 mph at 90-100 RPM cadence in the 53 x 18 gear.

The workouts on Wednesday and Friday were recovery (sub-70% MHR) after the interval workouts on the previous days. Saturday’s workout was a 40km ride conducted at 75%-80% MHR at 90 RPM cadence. The Sunday workout was a 45-mile, 3-hour ride conducted at 70%-75% RPM at 90 RPM cadence.


  • Total Distance: 126.97 mi
  • Longest Ride: 45.62 mi
  • Total Time for Week: 8:39:20 (h:m:s)
  • Avg Speed: 14.6 mph
  • Max Speed: 28.6 mph
  • Calories: 2,270 C
  • Avg Weight: 179.74

COMMENTS: Weekday workouts were conducted indoors on a stationary trainer (turbo). Weekend workouts were conducted outdoors. Introduction of a 50-minute strength workout (Step Up, One Leg Squat, One Leg Hop) just prior to each interval session. This strength workout is preceded by 20 minutes of flexibility and weight training exercises.