Period 10 – Week 4 Training Report

PERIOD 10 – WEEK 4  (08/06 – 08/012) TRAINING REPORT

HIGHLIGHTS: This was a taper week leading to the third race of the season. Training to date has established endurance, aerobic fitness and strength, with gradually increasing intensity to develop Functional Threshold Power (FTP). The weekend rides are at moderate intensity for endurance and aerobic fitness maintenance, while the midweek trainer sessions incorporate very high intensity efforts to sustain effort above FTP for periods of 15-50 minutes, while resisting fatigue. Weekday workouts were conducted indoors on a power trainer. Weekend workouts were conducted outdoors on a local bike trail.

Monday’s workout was a continuous ramped intervals for five minutes with a five watts increase starting at 210 watts to over 235 watts, repeated three times with five minutes recovery between intervals. Average speed was 19.3 mph; maximum speed was 24.8 mph. Average power was 141 watts; maximum power was 477 watts.

The rest of the week’s workouts were cancelled due to a business trip to Dallas and Los Angeles.

Saturday’s workout was a 23.92 mile effort at 60%-80% MHR completed in 1:29:36. Average speed was 16.1 mph; maximum speed was 24.7 mph.

Sunday was race day: Virginia State Age-Graded Time Trial Championship.


  • Total Distance: 66.95 mi
  • Longest Ride: 23.92 mi
  • Total Time for Week: 3:56:21 (h:m:s)
  • Avg Speed: 18.8 mph
  • Max Speed: 24.8 mph
  • Avg Power: 118 W
  • Max Power: 477 W
  • Calories: 1,304 C
  • Avg Weight: 164.3