Period 1 – Week 4 Training Report

PERIOD 1 – WEEK 4 (12/07 – 12/13) TRAINING REPORT

HIGHLIGHTS: This was the recovery week of the first training period of the 2016 race season. The goal of this training period is to re-establish overall body fitness, strength, and flexibility. It is also to rebuild a sound aerobic base using mainly stamina sessions at 70%-82% MHR and some endurance efforts at 82%-95% MHR. All of the weekday workouts were conducted indoors on the trainer. The weekend workouts were conducted on a local bike trail.

Tuesday’s workout was an intensive endurance effort at 90%-95% MHR for two seven-minute intervals in the 53 x 16 gear at 95 RPM cadence with two minutes active recovery between intervals. Average speed was 19.2 mph; maximum speed was 23.7 mph. Average power was 135 watts; maximum power was 224 watts.

Wednesday’s workout was cancelled in favor of a recovery day.

Thursday’s workout was an endurance effort of five minutes at 82%-90% MHR, followed by five minutes at 90%-95% MHR, repeated two times in the 53 x 17 gear at 95-100 RPM cadence. Average speed was 19.1 mph; maximum speed was 22.2 mph. Average power was 129 watts; maximum power was 189 watts.

Friday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 19 gear at 95 RPM cadence. Average speed was 18.3 mph; maximum speed was 20.2 mph. Average power was 113 watts; maximum power was 144 watts. Also included 30 minutes of leg strengthening exercises.

Saturday’s workout was a 24.56 mile effort at 82%-90% MHR at 90 RPM cadence completed in 1:37:23. Average speed was 15.4 mph; maximum speed was 28.2 mph.

Sunday’s workout was a 30.82 mile effort at 70%-82% MHR at 90 RPM cadence completed in 2:00:35. Average speed was 15.5 mph; maximum speed was 26.8 mph.


  • Total Distance: 95.13 mi
  • Longest Ride: 30.82 mi
  • Total Time for Week: 6:14:05 (h:m:s)
  • Avg Speed: 15.3 mph
  • Max Speed: 28.2 mph
  • Avg Power: 126 W
  • Max Power: 224 W
  • Calories: 2,267 C
  • Avg Weight: 165.47