Period 1 – Week 6 Training Report

PERIOD 1 – WEEK 6 (12/12 – 12/18) TRAINING REPORT

This week’s training time/mileage was shortened due to a loved one’s multiple radiation treatment sessions. The only week with less training time/fewer miles logged, so far this season, was seven weeks ago, the last week of October. During that week, I moved my trike from the garage to the basement and cancelled the services of Coach Tingley. Next week, I start Period 2 training workouts with an emphasis on intervals with increased time at threshold.

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 3×10 Minute Intervals workout was 22.14 miles in 1:19:51. Average speed was 16.6; maximum speed was 21.9 mph. Average power was 89 watts; maximum power was 123 watts.

Thursday’s Z1 Active Recovery Varied workout was 16.52 miles in 1:00:35. Average speed was 16.4 mph; maximum speed was 23.8 mph. Average power was 82 watts; maximum power was 108 watts.

Friday’s Z2-Z4 Aerobic Build Up workout was 20.83 miles in 1:18:20. Average speed was 16.0 mph; maximum speed was 23.1 mph. Average power was 79 watts; maximum power was 117 watts.

Sunday’s Z2 Long Steady Road Ride workout was 20.24 miles in 1:16:49. Average speed was 15.8 mph; maximum speed was 25.9 mph. Average power was 77 watts; maximum power was 143 watts.


  • Total Distance: 79.72 mi
  • Longest Ride: 22.14 mi
  • Total Time for Week: 5:15:35 (h:m:s)
  • Avg Speed: 16.2 mph
  • Max Speed: 25.9 mph
  • Avg Power: 81 watts
  • Max Power: 177 watts
  • Calories: 1,469 C
  • Avg Weight: 168.9