Period 11 – Week 2 Training Report

PERIOD 11 – WEEK 2 (09/11 – 09/17) TRAINING REPORT

HIGHLIGHTS: This was a second 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 and Thursday were conducted indoors on a power trainer. The workouts on Wednesday, Friday, and Sunday were conducted outdoors on a local bike trail. Saturday’s race was conducted on local roads around Delaware City, DE.

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 16.8 mph; maximum speed was 25.4 mph. Average power was 99 watts; maximum power was 340 watts.

Wednesday’s workout was 17.98 mile effort at 60%-70% MHR completed in 1:09:06. Average speed was 15.8 mph; maximum speed was 22.3 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 16.2 mph; maximum speed was 27.2 mph. Average power was 84 watts; maximum power was 491 watts.

Friday’s workout was an easy recovery ride completed at 60%-70% MHR in 1:00:07. Average speed was 15.7 mph; maximum speed was 23.6 mph.

Saturday’s race was a 10.1 mile effort: 2017 Race Report #7: River Towns Time Trial. Earned a 10th place finish in my age-group.

Sunday’s workout was an easy recovery ride completed at 60%-70% MHR in 1:32:34. Average speed was 15.4 mph; maximum speed was 22.5 mph.


  • Total Distance: 101.18 mi
  • Longest Ride: 23.66 mi
  • Total Time for Week: 6:09:41 (h:m:s)
  • Avg Speed: 16.4 mph
  • Max Speed: 30.4 mph
  • Avg Power: 123 W
  • Max Power: 575 W
  • Calories: 1,670 C
  • Avg Weight: 164.7