Period 6 – Week 2 Training Report

PERIOD 6 – WEEK 2  (04/02 – 04/08) TRAINING REPORT

HIGHLIGHTS: This was a transition week leading to the first race of the season on Saturday, April 7. The primary goal for this period is to participate in early season races while continuing to build a higher sustainable race pace and maintain endurance and strength gains from the previous period. The weekday workouts were conducted indoors on a power trainer. The weekend workouts were conducted outdoors on a local bike trail.

Wednesday’s workout was a lactate tolerance and endurance boosting session consisting of one minute intervals at race pace followed by two minutes just below race pace repeated five times. Average speed was 18.6 mph; maximum speed was 24.6 mph. Average power was 129 watts; maximum power was 457 watts.

Thursday’s workout was a strength training session consisting of a 10-minute warmup on the bike, an assortment of 10 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 18.8 mph; maximum speed was 19.0 mph. Average power was 125 watts; maximum power was 127 watts.

Friday’s workout was an easy ride at 60%-70% MHR plus four 10-second all-out sprint ats 120 rpm cadence. Average speed was 17.7 mph; maximum speed was 24.3 mph. Average power was 108 watts; maximum power was 394 watts.

Saturday, due to  poor weather conditions at the race site (steady rain, high winds, and freezing temperatures), which was also a four-hour drive away, stayed home and substituted a 24.09 mile effort at 60%-70% MHR completed in 1:45:24. Average speed was 13.8 mph; maximum speed was 21.9 mph.

Sunday’s workout was a 29.22 mile effort at 60%-80% MHR completed in 2:00:30. Average speed was 14.6 mph; maximum speed was 24.2 mph.


  • Total Distance: 83.97 mi
  • Longest Ride: 29.22 mi
  • Total Time for Week: 6:12:03 (h:m:s)
  • Avg Speed: 16.7 mph
  • Max Speed: 24,6 mph
  • Avg Power: 121 W
  • Max Power: 457 W
  • Calories: 1,975 C
  • Avg Weight: 163.2