Period 11 – Week 1 Training Report

PERIOD 11 – WEEK 1 (09/04 – 09/10) TRAINING REPORT

HIGHLIGHTS: This was a taper week for the 11th training period of the 2017 race season. The goal for this period is twofold: maintain racing sharpness for the last three races of the season (September 10 and September 16), and commence longer distance endurance for the Seagull Century on October 14th. The weekday workouts on Tuesday, Wednesday, Thursday, and Saturday were conducted indoors on a power trainer. The workout on Friday was conducted outdoors on a local bike trail. Sunday’s races were conducted on local roads.

Tuesday’s workout was a high intensity interval workout at 100%+ MHR for one minute, followed by one minute recovery, repeated six times. Average speed was 17.4 mph; maximum speed was 26.0 mph. Average power was 107 watts; maximum power was 382 watts.

Wednesday’s double workout began with a weight training session consisting of a 10-minute warmup on the bike, an assortment of 11 exercises, such as high-bench step-ups, one-leg squats, press-ups, and planks, followed by a 30 minute effort on the power trainer completed at 60%-70% MHR in 0:40:04. Average speed was 16.7 mph; maximum speed was 18.4 mph.

Thursday’s workout was a race pace/anaerobic workout called “Leg Speed Sprint Intervals.’ Each sprint was sustained for 15 seconds, followed by 45 seconds recovery. Seven sprints were completed. Average speed was 16.4 mph; maximum speed was 27.2 mph. Average power was 88 watts; maximum power was 480 watts.

Friday’s workout was an easy recovery workout completed at 60%-70% MHR in 1:00:07. Average speed was 14.3 mph; maximum speed was 19.8 mph.

Saturday’s workout was a 7.85 mile effort at 60%-70% MHR completed in 0:30:01. Average speed was 16.0 mph; maximum speed was 26.1 mph.

Sunday’s races were a 10 kilometer (6.2 mile) effort, followed by a 20 kilometer (12.4 mile) effort: 2017 Race Report #6: Northern Virginia Senior Olympics. Earned a 1st place finish in both races in my age-group.


  • Total Distance: 73.93 mi
  • Longest Ride: 14.21 mi
  • Total Time for Week: 4:54:55 (h:m:s)
  • Avg Speed: 17.1 mph
  • Max Speed: 28.0 mph
  • Avg Power: 119 W
  • Max Power: 498 W
  • Calories: 1,803 C
  • Avg Weight: 165.4