Period 4 – Week 4 Training Report

PERIOD 4 – WEEK 4 (02/29 – 03/06) TRAINING REPORT

HIGHLIGHTS: This was the recovery week for the fourth training period of the 2016 race season. The goal of this training period is to continue the process of building a sound aerobic base using stamina sessions at 70%-82% MHR and some endurance efforts at 82%-95% MHR, while introducing more intensive power and tempo efforts at 95%-100% MHR. The first two workouts were conducted in a hotel fitness center while on a cross-county business trip. The balance of the weekday workouts were conducted indoors on the trainer. The weekend workouts were completed on the local bike trail.

Tuesday’s workout was a substitute effort on a hotel fitness center exercise bike: 8 x 20-second all-out sprints with 10-seconds recovery between sprints. No speed, power, or distance metrics were available.

Wednesday’s workout was a substitute effort on a hotel fitness center exercise bike: 40 minutes at low resistance. No speed, power, or distance metrics were available.

Thursday’s workout was an endurance effort of fifteen minutes in the 53 x 17 gear at 100 RPM cadence at 82%-90% MHR, followed by ten minutes at 95 RPM cadence in the 53 x 16 gear at 90%-95% MHR, followed by five minutes in the 53 x 15 gear at 85 RPM cadence at 100% MHR. Average speed was 20.5 mph; maximum speed was 24.1 mph. Average power was 155 watts; maximum power was 241 watts.

Friday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 19 gear at 95 RPM cadence. Average speed was 18.9 mph; maximum speed was 19.9 mph. Average power was 122 watts; maximum power was 139 watts.

Saturday’s workout was a 33.95 mile effort at 82%-90% MHR at 90 RPM cadence, with two twenty-minute intervals at 90%-95% MHR, completed in 2:08:58. Average speed was 15.9 mph; maximum speed was 27.0 mph.

Sunday’s workout was a 37.13 mile effort at 70%-82% MHR at 90-95 RPM cadence, with forty minutes at 82%-90% MHR, completed in 1:58:37. Average speed was 15.5 mph; maximum speed was 28.2 mph. Also completed 10 x 20-second sprints at 100 RPM cadence.


  • Total Distance: 123.47 mi
  • Longest Ride: 37.13 mi
  • Total Time for Week: 7:49:13 (h:m:s)
  • Avg Speed: 15.8 mph
  • Max Speed: 28.2 mph
  • Avg Power: 141 W
  • Max Power: 241 W
  • Calories: 3,433 C
  • Avg Weight: 163.0