Period 7 – Week 1 Training Report

PERIOD 7 – WEEK 1  (04/23 – 04/29) TRAINING REPORT

HIGHLIGHTS: This was a baseline week. 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 and Saturday workouts were conducted indoors on a power trainer. Sunday’s workout was conducted outdoors on a local bike trail.

Tuesday’s workout was a lactate tolerance and race pace boosting, with one minute above threshold and one minute below threshold, repeated 10 times with no recovery between intervals. Average speed was 20.0 mph; maximum speed was 24.4 mph. Average power was 150 watts; maximum power was 494 watts.

Wednesday’s workout was a VO2 development and lactate tolerance session consisting of three parts: 15 second all-out sprints repeated five times with two minutes recovery between sprints; one minute all-out intervals at over 105 RPM cadence, repeated five times with two minutes recovery between sprints; five minute high intensity interval at over 95 RPM cadence. Average speed was 18.3 mph; maximum speed was 20.3 mph. Average power was 124 watts; maximum power was 487 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 18.7 mph; maximum speed was 20.3 mph. Average power was 123 watts; maximum power was 159 watts.

Friday’s workout was a leg speed spin out session consisting of a 30-second buildup to maximum cadence held for an additional minute, repeated four times, with four minutes recovery between intervals. Average speed was 18.0 mph; maximum speed was 24.7 mph. Average power was 117 watts; maximum power was 483 watts.

Saturday’s workout was a 13.44 mile effort at 60%-70% MHR completed in 0:45:02. Average speed was 17.9 mph; maximum speed was 26.2 mph. Average power was 113 watts; maximum power was 516 watts.

Sunday’s workout was a 34.42 mile effort at 60%-80% MHR completed in 2:26:44. Average speed was 14.1 mph; maximum speed was 26.9 mph.


  • Total Distance: 105.51 mi
  • Longest Ride: 34.42 mi
  • Total Time for Week: 6:18:37 (h:m:s)
  • Avg Speed: 17.8 mph
  • Max Speed: 26.9 mph
  • Avg Power: 125 W
  • Max Power: 516 W
  • Calories: 2,892 C
  • Avg Weight: 163.9