Period 11 – Week 3 Training Report

PERIOD 11 – WEEK 3 (09/05 – 09/11) TRAINING REPORT

HIGHLIGHTS: This was normally the overload week for the 11th training period of the 2016 race season. Instead, this week incorporated tapering workouts leading to my eighth and ninth races of the season on Sunday. The weekday and Saturday’s workouts were conducted indoors on a trainer. Sunday’s races were conducted on residential roads around an abandoned military installation.

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 five times. Average speed was 20.5 mph; maximum speed was 24.7 mph. Average power was 164 watts; maximum power was 318 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 19.8 mph; maximum speed was 21.2 mph. Average power was 146 watts; maximum power was 200 watts.

Thursday’s workout was a speed effort at 105%+ MHR featuring seven 15-second all-out sprints in the 53 x 18 gear, followed by 45-second active recovery. Average speed was 19.5 mph; maximum speed was 26.0 mph. Average power was 139 watts; maximum power was 434 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 18.7 mph; maximum speed was 19.8 mph. Average power was 122 watts; maximum power was 153 watts.

Saturday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 18 gear at 90-95 RPM cadence, with four 20-second all-out sprints. Average speed was 18.8 mph; maximum speed was 27.1 mph. Average power was 125 watts; maximum power was 477 watts.

Sunday’s races are described in the race report: NVSO Time Trials Race Report. Won both races for the third consecutive year with fastest times to date and among the fastest times overall.


  • Total Distance: 88.46 mi
  • Longest Ride: 13.68 mi
  • Total Time for Week: 4:28:48 (h:m:s)
  • Avg Speed: 19.7 mph
  • Max Speed: 33.7 mph
  • Avg Power: 142 W
  • Max Power: 568 W
  • Calories: 2,283 C
  • Avg Weight: 162.9