Period 1 – Week 3 Training Report

PERIOD 1 – WEEK 3  (10/21 – 10/27) TRAINING REPORT

HIGHLIGHTS: This was the third 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. Tuesday’s workout was conducted indoors on a kinetic trainer plus power pedals. The rest of the week’s rides were conducted outdoors on a local bike trail.

Tuesday’s workout was an intensive endurance effort at 60%-80% MHR for two 12-minute intervals, with five minutes recovery between the intervals. Average speed was 14.7 mph; maximum speed was 19.1 mph. Average power was 114 watts; maximum power was 315 watts.

The workouts on Wednesday, Thursday, and Friday were cancelled due to right hip pain incurred from a fall and too high saddle height on my road bikes. The official diagnosis was “…likely greater trochanteric bursitis/glut med tendinopathy.” Scheduled for four sessions of physical therapy over the next four weeks.

Saturday’s ride was a 29.35 mile effort at 60%-80% MHR completed in 1:58:32. Average speed was 14.9 mph; maximum speed was 21.1 mph.

Sunday’s ride was a 44.93 mile effort at 60%-70% MHR completed in 3:13:58. Average speed was 14.2 mph; maximum speed was 21.8 mph.


  • Total Distance: 89.93 mi
  • Longest Ride: 44.93 mi
  • Total Time for Week: 6:47:32 (h:m:s)
  • Avg Speed: 14.4 mph
  • Max Speed: 21.8 mph
  • Avg Power: 114 watts
  • Max Power: 300 watts
  • Calories: 1,557 C
  • Avg Weight: 166.7