Period 5 – Week 3 Training Report

PERIOD 5 – WEEK 3  (02/24 – 03/01) TRAINING REPORT

HIGHLIGHTS: This was the overload week of this training period. The aim is to maintain aerobic and strength gains while increasing lactate tolerance and sustainable race pace. All of the weekday and Saturday’s workouts were conducted indoors on a power trainer; Sunday’s ride was conducted on a local bike trail.

Tuesday’s workout was three VO2max intervals, riding for three minutes above 212 watts, followed by three minutes below 212 watts. Average speed was 14.8 mph; maximum speed was 19.6 mph. Average power was 130 watts; maximum power was 320 watts.

Wednesday’s workout was a strength training session consisting of a 10-minute warmup on the bike, an assortment of 13 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 16.0 mph; maximum speed was 17.5 mph. Average power was 146 watts; maximum power was 181 watts.

Thursday’s workout was three eight-minute ramped intervals at 70%-80% MHR, with three minutes recovery between each interval. The intervals start at 200 watts and increase by five watts each subsequent minute. Average speed was 14.2 mph; maximum speed was 20.2 mph. Average power was 121 watts; maximum power was 271 watts.

Saturday’s virtual ride was a 27.41 mile effort at 60%-80% MHR completed in 1:33:08. Average speed was 17.7 mph; maximum speed was 23.5 mph.

Sunday’s ride was a 40.24 mile effort at 60%-70% MHR completed in 2:45:18. Average speed was 14.7 mph; maximum speed was 21.6 mph.


  • Total Distance: 101.73 mi
  • Longest Ride: 40.24 mi
  • Total Time for Week: 8:03:35 (h:m:s)
  • Avg Speed: 15.3 mph
  • Max Speed: 23.5 mph
  • Avg Power: 139 watts
  • Max Power: 320 watts
  • Calories: 2,845 C
  • Avg Weight: 168.8