Period 7 – Week 5 Training Report

PERIOD 7 – WEEK 5 (05/29 – 06/04) TRAINING REPORT

HIGHLIGHTS: This was the tapering week for the seventh training period of the 2017 race season. The goal for this period, which lasts five weeks, rather than the usual four weeks, is to build to a racing peak by the beginning of June for USAC Masters Nationals Time Trial Championship. All of the workouts this week were conducted on local roads or local bike trails.

Tuesday’s workout was a leg speed spin out consisting of four one-minute 110 rpm cadence sprints in the small chainring with five minutes recovery between sprints. Average speed was 16.3 mph; maximum speed was 27.3 mph.

Wednesday’s workout was an active recovery spin and course reconnaissance for Thursday’s race effort. Average speed was 16.8 mph; maximum speed was 29.1 mph.

Thursday’s race was a 19.7 kilometer (12.24 mile) effort: USAC Masters National Time Trial Championship. Earned a 22nd place finish with a time of 0:33:26. Average speed was 22.00 mph; maximum speed was 30.6 mph. Average power was 190 watts; maximum power was 356 watts..

Saturday’s workout was a 23.73 mile effort at 60%-80% MHR completed in 1:32:56. Average speed was 15.3 mph; maximum speed was 22.1 mph.

Sunday’s workout was a 30.84 mile effort at 60%-80% MHR completed in 2:00:17. Average speed was 15.4 mph; maximum speed was 24.9 mph.


  • Total Distance: 91.60 mi
  • Longest Ride: 30.84 mi
  • Total Time for Week: 5:37:04 (h:m:s)
  • Avg Speed: 16.3 mph
  • Max Speed: 30.6 mph
  • Avg Power: 190 W
  • Max Power: 356 W
  • Calories: 2,064 C
  • Avg Weight: 165.2