Period 11 – Week 2 Training Report

PERIOD 11 – WEEK 2 (08/29 – 09/04) TRAINING REPORT

HIGHLIGHTS: This was the buildup week for the 11th training period of the 2016 race season. The goal of this training period is to establish my optimum cadence and rebuild power for the last three races of the season. The weekday workouts were conducted indoors on a trainer. The weekend workouts were conducted on a local bike trail.

Tuesday’s workout was a lactate tolerance and speed effort at one minute over my functional threshold at 240 watts, followed by two minutes just under 225 watts, at a cadence above 100 RPM, repeated 10 times. Average speed was 21.3 mph; maximum speed was 25.3 mph. Average power was 178 watts; maximum power was 309 watts.

Wednesday’s workout was a recovery effort at 70-82% MHR for 40 minutes in the 53 x 19 gear at 90-95 RPM cadence. Average speed was 19.3 mph; maximum speed was 21.4 mph. Average power was 134 watts; maximum power was 194 watts.

Thursday’s workout was a speed effort at 105%+ MHR featuring two sets of seven 15-second all-out sprints in the 53 x 18 gear, followed by 45-second active recovery. There was five minutes of active recovery between the two sets of sprints. Average speed was 19.7 mph; maximum speed was 28.4 mph. Average power was 145 watts; maximum power was 484 watts.

Friday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 21 gear at 90-95 RPM cadence. Average speed was 18.4 mph; maximum speed was 19.6 mph. Average power was 119 watts; maximum power was 248 watts.

Saturday’s workout was a 26.62 mile effort at 75%-85% MHR at 90-100 RPM cadence completed in 1:34:55, with two 20-minute intervals at 85%-93% MHR. Average speed was 16.9 mph; maximum speed was 29.1 mph.

Sunday’s workout was a 26.65 mile effort at 70%-82% MHR at 95-100 RPM cadence, with 30 minutes at 82%-90% MHR, completed in 1:42:26. Average speed was 15.6 mph; maximum speed was 27.0 mph. Also completed five 20-second sprints at 100-110 RPM cadence.


  • Total Distance: 110.97 mi
  • Longest Ride: 26.65 mi
  • Total Time for Week: 6:44:43 (h:m:s)
  • Avg Speed: 16.5 mph
  • Max Speed: 29.1 mph
  • Avg Power: 147 W
  • Max Power: 484 W
  • Calories: 2,687 C
  • Avg Weight: 161.6