Period 1 – Week 1 Training Report

PERIOD 1 – WEEK 1  (10/07 – 10/13) TRAINING REPORT

HIGHLIGHTS: This was the first of six weeks commencing winter training for the 2020 race season. The aim of the first six-week block is to rebuild and extend a strong aerobic base, and to re-establish all over body fitness, strength, and flexibility. The weekday workouts were conducted indoors on a power trainer. The weekend rides were conducted outdoors on a local bike trail.

Tuesday’s workout was an intensive endurance effort at 60%-80% MHR for two eight-minute intervals, with five minutes recovery between the intervals. Average speed was 16.9 mph; maximum speed was 23.4 mph.

Wednesday’s workout was a strength training session consisting of a 10-minute warmup on the bike, an assortment of 13 exercises, such as high-bench step-ups, one-leg squats, press-ups, and planks, followed by a 10-minute cooldown on the bike. Average speed was 15.5 mph; maximum speed was 17.8 mph. Average power was 120 watts; maximum power was 224 watts.

Thursday’s workout was four one-minute anaerobic intervals with three minutes easy recovery between the intervals, followed three sets of five minutes at 60% MHR followed by five minutes at 70% MHR, with no recovery between sets. Average speed was 15.2 mph; maximum speed was 21.2 mph. Average power was 114 watts; maximum power was 267 watts.

Saturday’s ride was a 25.13 mile effort at 60%-70% MHR completed in 1:47:24. Average speed was 14.1 mph; maximum speed was 20.9 mph.

Sunday’s ride was a 29.37 mile effort at 60%-70% MHR completed in 2:10:47. Average speed was 13.5 mph; maximum speed was 20.7 mph.


  • Total Distance: 93.56 mi
  • Longest Ride: 29.37 mi
  • Total Time for Week: 7:49:46 (h:m:s)
  • Avg Speed: 15.1 mph
  • Max Speed: 23.4 mph
  • Avg Power: 118 watts
  • Max Power: 267 watts
  • Calories: 1,867 C
  • Avg Weight: 166.1