Period 12 – Week 2 Training Report


HIGHLIGHTS: The Tuesday power workout was cancelled after a displaced contact lens on Sunday irritated my right eye. In fact, the entire training program for the week was cancelled in favor of recovery rides at 60%-70% MHR effort at 90-95 RPM cadence in the 52 x 17 gear on Wednesday, Thursday, and Friday. Average speed was 20.0 mph.

The weekend rides were conducted outdoors. Saturday’s workout was a 23.57 mile effort at 15.7 mph average. Maximum speed was 27.3 mph. Sunday’s workout was a 45.46 mile recovery ride completed in 2:46:56 at 70%-80% MHR at 90-95 RPM cadence. Average speed was 16.3 mph; maximum speed was 28.4 mph.

With three weeks until my last two time trials of 2014, I received a new power interval routine from my coach for my Tuesday and Thursday workouts. The new Tuesday routine is 4 x 5-minute intervals above 92% MHR (lactate threshold) with two minutes recovery between intervals. This routine is repeated on Thursday. With two weeks before my races, this routine is modified to 3 x 6 minute intervals with one and a half minutes recovery. In the week before the races, this routine is modified to 2 x 7 minute intervals with one minute recovery.


  • Total Distance: 108.74 mi
  • Longest Ride: 45.46 mi
  • Total Time for Week: 6:19:04 (h:m:s)
  • Avg Speed: 17.2 mph
  • Max Speed: 28.4 mph
  • Avg Power: 142 W
  • Max Power: 301 W
  • Calories: 2,545 C
  • Avg Weight: 173.0