Period 7 – Week 4 Training Report

PERIOD 7 – WEEK 4  (05/14 – 05/20) TRAINING REPORT

HIGHLIGHTS: This was a pre-race recovery 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 workouts on Tuesday, Wednesday, and Thursday were conducted indoors on a power trainer. The workouts on Friday and Sunday were 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 eight times with no recovery between intervals. Average speed was 20.0 mph; maximum speed was 24.9 mph. Average power was 150 watts; maximum power was 521 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 18.9 mph; maximum speed was 27.1 mph. Average power was 131 watts; maximum power was 516 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 19.0 mph; maximum speed was 20.6 mph. Average power was 127 watts; maximum power was 173 watts.

Friday’s workout was a 21.83 mile effort at 60%-70% MHR completed in 1:37:14. Average speed was 13.8 mph; maximum speed was 26.2 mph.

Saturday’s race was the Virginia Senior Games 5 Kilometer Time Trial completed in 0:08:43. Average speed was 22.02 mph; maximum speed was 28.0 mph. Average power was 216 watts; maximum power was 532 watts.

Sunday’s workout was a 29.83 mile effort at 60%-70% MHR completed in 2:00:02. Average speed was 14.9 mph; maximum speed was 23.5 mph.


  • Total Distance: 103.07 mi
  • Longest Ride: 29.83 mi
  • Total Time for Week: 7:49:29 (h:m:s)
  • Avg Speed: 18.0 mph
  • Max Speed: 28.0 mph
  • Avg Power: 156 W
  • Max Power: 532 W
  • Calories: 2,370 C
  • Avg Weight: 164.3