Period 11 – Week 4 Training Report

PERIOD 11 – WEEK 4 (09/12 – 09/18) TRAINING REPORT

HIGHLIGHTS: This was the recovery week for the 11th training period of the 2016 race season. The weekday workouts were conducted indoors on a trainer. Saturday’s ride was conducted on a local bike trail. Sunday’s race rehearsal was conducted indoors on a trainer connected to a virtual training website.

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 six times. Average speed was 20.6 mph; maximum speed was 24.7 mph. Average power was 164 watts; maximum power was 368 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 19.4 mph; maximum speed was 20.9 mph. Average power was 136 watts; maximum power was 197 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. Average speed was 19.4 mph; maximum speed was 26.0 mph. Average power was 141 watts; maximum power was 493 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 19.2 mph. Average power was 117 watts; maximum power was 145 watts.

Saturday’s workout was a 26.70 mile effort at 75%-85% MHR at 90-100 RPM cadence completed in 1:34:11, with two 20-minute intervals at 85%-93% MHR. Average speed was 17.0 mph; maximum speed was 31.4 mph.

Sunday’s workout was a 10.1 mile race rehearsal on the River Towns time trial course using my race bike, my trainer, and a virtual training website. Completed the effort in 0:26:47, only 1:34 slower than my 2nd place finish last season of 0:25:21 (23.90 mph average). Average speed was 22.6 mph; maximum speed was 26.8 mph. Average power was 207 watts; maximum power was 269 watts.


  • Total Distance: 105.71 mi
  • Longest Ride: 26.70 mi
  • Total Time for Week: 5:42:16 (h:m:s)
  • Avg Speed: 18.5 mph
  • Max Speed: 31.4 mph
  • Avg Power: 142 W
  • Max Power: 493 W
  • Calories: 2,661 C
  • Avg Weight: 161.2