Period 12 – Week 2 Training Plan

PERIOD 12 – WEEK 2  (09/17 – 09/23) TRAINING REPORT

HIGHLIGHTS: This was the recovery week following the two victories at Northern Virginia Senior Olympics. The aim of this period is to peak for Northern Virginia Senior Olympics, recover, and rebuild for Delaware Senior Olympics, the last two races of the season. Workouts on Wednesday and Friday were conducted indoors on a power trainer. Workouts on Tuesday, Thursday, Saturday, and Sunday were conducted outdoors on a local bike trail.

Tuesday’s workout was a 17.02 mile effort at 70%-90% MHR completed in 1:00:39. Average speed was 16.9 mph; maximum speed was 22.9 mph.

Wednesday’s workout was a 10.12 mile effort at 70%-90% MHR completed in 0:30:02. Average speed was 20.5; maximum speed was 21.5. Average power was 158 watts; maximum power was 206 watts.

Thursday’s workout was a 17.06 mile effort at 60%-80% MHR completed in 1:00:58. Average speed was 16.9 mph; maximum speed was 23.5 mph.

Friday’s workout was a leg speed spin out session consisting of a 30-second buildup to maximum cadence held for an additional minute, repeated four times, with four minutes recovery between intervals. Average speed was 17.5 mph; maximum speed was 23.4 mph. Average power was 103 watts; maximum power was 454 watts.

Saturday’s workout was a 28.51 mile effort at 70%-100% MHR completed in 1:43:28. Average speed was 16.6 mph; maximum speed was 25.1 mph.

Sunday workout was a 37.44 mile effort at 70%-90% MHR completed in 2:15:25. Average speed was 16.7 mph; maximum speed was 26.6 mph.


  • Total Distance: 124.13 mi
  • Longest Ride: 37.44 mi
  • Total Time for Week: 8:18:36 (h:m:s)
  • Avg Speed: 17.4 mph
  • Max Speed: 26.6 mph
  • Avg Power: 131 W
  • Max Power: 454 W
  • Calories: 2,442 C
  • Avg Weight: 165.2