Period 1 – Week 1 Training Report

PERIOD 1 – WEEK 1 (11/06 – 11/12) TRAINING REPORT

HIGHLIGHTS: This was the baseline week of the first period of the 2018 season. The goal for this period is to re-establish all over body fitness, strength, and flexibility. A sound endurance and aerobic base will be built using efforts in Zone 2 (70%-80% MHR) and Zone 3 (80%-92% MHR). The winter months are also the ideal time to build strength. The weekday workouts on Tuesday, Wednesday, Thursday, and Friday were conducted indoors on a power trainer. Saturday’s workout was conducted indoors on the power trainer due to freezing temperatures outdoors. The workout on Sunday was conducted outdoors on a local bike trail.

Tuesday’s workout was an intensive endurance interval session at 80%-92% MHR for eight minute, followed by five minutes recovery, repeated twice. Average speed was 17.4 mph; maximum speed was 22.9 mph. Average power was 108 watts; maximum power was 396 watts.

Wednesday’s workout was a strength training session consisting of a 10-minute warmup on the bike, an assortment of 11 exercises, such as high-bench step-ups, one-leg squats, press-ups, and planks, followed by a 10-minute cooldown. Average speed was 15.3 mph; maximum speed was 17.2 mph. Average power was 72 watts; maximum power was 127 watts.

Thursday’s workout was an endurance and aerobic build-up session of two minutes at the top of Zone 1 (150 watts power, heart rate at 114 bpm), followed by three minutes at.the top of Zone 2 (170 watts power, heart rate at 124 bpm), followed by five minutes in Zone 3 (180 watts power, heart rate at 130 bpm), repeated twice. Average speed was 17.7 mph; maximum speed was 22.5 mph. Average power was 110 watts; maximum power was 390 watts.

Friday’s workout was a recovery effort at 60%-70% MHR completed in 0:30:03. Average speed was 15.3 mph; maximum speed was 16.2 mph. Average power was 71 watts; maximum power was 109 watts.

Saturday’s workout was an 80 minute extensive endurance session with aerobic efforts. The first 30 minutes were conducted in Zone 2 (70%-80% MHR), then five minutes in Zone 3 (80%-92% MHR) followed by five minutes in Zone 2, repeated three times. The last 20 minutes were ridden in Zone 2. Average speed was 17.9 mph; maximum speed was 22.0 mph. Average power was 114 watts; maximum power was 414 watts.

Sunday’s workout was a 28.44 mile effort completed at 70%-80% MHR in 1:50:44. Average speed was 15.4 mph; maximum speed was 24.8 mph.


  • Total Distance: 88.46 mi
  • Longest Ride: 28.44 mi
  • Total Time for Week: 6:07:00 (h:m:s)
  • Avg Speed: 16.5 mph
  • Max Speed: 24.8 mph
  • Avg Power: 101 W
  • Max Power: 414 W
  • Calories: 1,947 C
  • Avg Weight: 166.1