Period 1 – Week 4 Training Report

PERIOD 1 – WEEK 4 (11/28 – 12/04) TRAINING REPORT

This week, I contacted the velodrome special event coordinator and submitted a formal application for my world record attempts for Saturday, September 9, with rain dates of Sunday, September 10, and Monday, September 11. He acknowledged receipt of my application and said that he would confirm my dates with their master schedule this coming week. In other news, I’ve logged a total of 1,093.14 miles as of this 10th week of training for the 2023 race season.

HIGHLIGHTS: Each week consists of four specific cycling sessions, two recovery cycling sessions, and two strength/yoga sessions. All cycling sessions were completed indoors with my recumbent trike on a smart trainer with the Zwift or Rouvy applications.

Tuesday’s Z3 2×8 Minute Intervals workout was 17.98 miles in 1:01:22. Average speed was 17.6; maximum speed was 23.6 mph. Average power was 94 watts; maximum power was 115 watts.

Wednesday’s Z1 Active Recovery Varied workout was 16.37 miles in 0:59:58. Average speed was 16.4 mph; maximum speed was 22.1 mph. Average power was 86 watts; maximum power was 110 watts.

Thursday’s Z2-Z3 Aerobic Build Up workout was 16.81 miles in 1:02:13. Average speed was 16.0 mph; maximum speed was 22.4 mph. Average power was 85 watts; maximum power was 179 watts.

Friday’s Z1 Active Recovery Varied workout was 17.49 miles in 1:00:20. Average speed was 17.4 mph; maximum speed was 24.1 mph. Average power was 84 watts; maximum power was 116 watts.

Saturday’s Z2 Extensive Endurance workout was 22.27 miles in 1:20:01. Average speed was 16.7 mph; maximum speed was 22.4 mph. Average power was 88 watts; maximum power was 216 watts.

Sunday’s Z2 Long Steady Road Ride workout was 34.34 miles in 2:01:26. Average speed was 17.0 mph; maximum speed was 23.0 mph. Average power was 91 watts; maximum power was 185 watts.


  • Total Distance: 125.27 mi
  • Longest Ride: 34.34 mi
  • Total Time for Week: 8:06:12 (h:m:s)
  • Avg Speed: 16.8 mph
  • Max Speed: 24.1 mph
  • Avg Power: 88 watts
  • Max Power: 216 watts
  • Calories: 2,388 C
  • Avg Weight: 169.4