Period 2 – Week 1 Training Report

PERIOD 2 – WEEK 1  (01/07 – 01/13) TRAINING REPORT

HIGHLIGHTS: This was the base week with the aim of continuing with base endurance and aerobic fitness development, while commencing higher intensity tempo development. The weekday workouts were conducted indoors on a power trainer. The weekend rides were conducted outdoors on a local bike trail.

Thursday’s workout was three five-minute anaerobic intervals with five minutes easy recovery between the intervals. Average speed was 19.9 mph; maximum speed was 25.4 mph. Average power was 154 watts; maximum power was 370 watts.

Friday’s workout was a strength training session consisting of a 10-minute warmup on the bike, an assortment of 11 exercises, such as high-bench step-ups, one-leg squats, press-ups, and planks, followed by a 10-minute cooldown on the bike. Average speed was 21.9 mph; maximum speed was 22.9 mph. Average power was 188 watts; maximum power was 224 watts.

Saturday’s ride was a 25.27 mile effort at 60%-80% MHR completed in 1:49:07. Average speed was 13.9 mph; maximum speed was 22.0 mph.

Sunday’s ride was a 34.41 mile effort at 60%-70% MHR completed in 2:27:30. Average speed was 14.1 mph; maximum speed was 19.7 mph.


  • Total Distance: 85.22 mi
  • Longest Ride: 34.41 mi
  • Total Time for Week: 6:46:47 (h:m:s)
  • Avg Speed: 18.3 mph
  • Max Speed: 25.4 mph
  • Avg Power: 176 watts
  • Max Power: 370 watts
  • Calories: 2,087 C
  • Avg Weight: 165.2