Period 10 – Week 2 Training Report

PERIOD 10 – WEEK 2  (09/09 – 09/15) 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. Saturday’s race and Sunday’s recovery ride were completed outdoors on local roads and a local bike trail.

Tuesday’s workout was sprint intervals called “Russian Steps”: 15 seconds sprinting with 45 seconds recovery, 30 seconds sprinting with 30 seconds recovery, 45 seconds sprinting with 15 seconds recovery, 60 seconds sprinting with 60 seconds recovery, 45 seconds sprinting with 15 seconds recovery, 30 seconds sprinting with 30 seconds recovery, and 15 seconds sprinting with five minutes recovery. Average speed was 16.5 mph; maximum speed was 21.2 mph. Average power was 104 watts; maximum power was 420 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 15.2 mph; maximum speed was 16.7 mph. Average power was 130 watts; maximum power was 178 watts.

Thursday’s workout was “Billat” sprint intervals: surge at high power for 30 seconds, then 30 seconds at 60%-80% MHR repeated 10 times, followed by five minutes recovery. This set is repeated twice. Average speed was 15.1 mph; maximum speed was 20.6 mph. Average power was 127 watts; maximum power was 296 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 14.7 mph; maximum speed was 19.0 mph. Average power was 120 watts; maximum power was 273 watts.

Saturday’s race was a 21.45 mile effort at 75% MHR completed in 1:01:55. Average speed was 20.8 mph; maximum speed was 29.1 mph. Average power was 164 watts; maximum power was 373 watts.

Sunday’s ride was a 52.11 mile effort at 60%-70% MHR completed in 3:23:54. Average speed was 15.5 mph; maximum speed was 27.8 mph.


  • Total Distance: 108.42 mi
  • Longest Ride: 52.11 mi
  • Total Time for Week: 7:54:27 (h:m:s)
  • Avg Speed: 16.1 mph
  • Max Speed: 29.1 mph
  • Avg Power: 130 watts
  • Max Power: 420 watts
  • Calories: 2,663 C
  • Avg Weight: 167.1