Period 10 – Week 1 Training Report

PERIOD 10 – WEEK 1  (09/02 – 09/08) TRAINING REPORT

HIGHLIGHTS: This is the final month of the racing season. The aim is to try and maintain my current level of performance for the final two races of the year. The weekday workouts were conducted indoors on a trainer. (I was able to fix my smart trainer on Friday.) The weekend workouts were completed outdoors on a local bike trail.

Tuesday’s workout was sprint intervals called “Over/Under”: one minute at 90%-100% maximum heart rate (MHR) followed by one minute at 105%-110% MHR, repeated 10 times. Average speed was 15.0 mph; maximum speed was 18.9 mph. Average power was 141 watts; maximum power was 288 watts.

Wednesday’s workout was a strength training session consisting of a 10-minute warmup on the bike, a reduced assortment of eight exercises, such as one-leg squats, press-ups, and planks, followed by a 10-minute cooldown on the bike. Average speed was 15.9 mph; maximum speed was 17.3 mph. Average power was 144 watts; maximum power was 198 watts.

Friday’s workout was leg speed spinout intervals: 30 seconds to maximum cadence, hold for one minute, then pedal easily for four minutes, repeated four times. Average speed was 16.5 mph; maximum speed was 22.5 mph. Average power was 99 watts; maximum power was 440 watts.

Saturday’s ride was a 25.21 mile effort at 60%-70% MHR completed in 1:32:06. Average speed was 16.5 mph; maximum speed was 23.4 mph.

Sunday’s ride was a 33.48 mile effort at 60%-80% MHR completed in 2:05:37. Average speed was 16.0 mph; maximum speed was 21.9 mph.


  • Total Distance: 87.29 mi
  • Longest Ride: 33.48 mi
  • Total Time for Week: 6:30:54 (h:m:s)
  • Avg Speed: 16.0 mph
  • Max Speed: 23.4 mph
  • Avg Power: 132 watts
  • Max Power: 440 watts
  • Calories: 1,974 C
  • Avg Weight: 167.3