Period 1 – Week 5 Training Report

PERIOD 1 – WEEK 5  (11/04 – 11/10) TRAINING REPORT

HIGHLIGHTS: This was the fifth 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 12-minute intervals, with five minutes recovery between the intervals. Average speed was 12.7 mph; maximum speed was 18.3 mph. Average power was 108 watts; maximum power was 250 watts.

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 13.3 mph; maximum speed was 14.5 mph. Average power was 112 watts; maximum power was 139 watts.

Thursday’s workout was five 30-second anaerobic intervals with two and a half 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 13.0 mph; maximum speed was 19.9 mph. Average power was 113 watts; maximum power was 284 watts.

Saturday’s ride was a 23.05 mile effort at 60%-70% MHR completed in 1:39:27. Average speed was 14.0 mph; maximum speed was 21.1 mph.

Sunday’s ride was a 25.12 mile effort at 60%-70% MHR completed in 1:54:13. Average speed was 13.3 mph; maximum speed was 21.0 mph.


  • Total Distance: 73.51 mi
  • Longest Ride: 25.12 mi
  • Total Time for Week: 6:56:53 (h:m:s)
  • Avg Speed: 13.2 mph
  • Max Speed: 21.1 mph
  • Avg Power: 111 watts
  • Max Power: 284 watts
  • Calories: 1,782 C
  • Avg Weight: 166.8