Period 8 – Week 1 Training Report

PERIOD 8 – WEEK 1 (06/12 – 06/18) TRAINING REPORT

HIGHLIGHTS: This was the base week for the eighth training period of the 2017 race season. The goal for this period is to maintain a sound endurance base, with sessions at endurance (zone 1 and 2) and aerobic intensity (zone 3), plus a mid-week session at higher intensity to preserve top end fitness (zone 4/5). All of the weekday workouts were conducted indoors on a power trainer. All of the weekend rides were conducted outdoors on a local bike trail.

Tuesday’s workout was a hard race pace and anaerobic workout at 100%+ MHR for eight minutes, followed by two minutes recovery, repeated three times. Average speed was 19.1 mph; maximum speed was 24.3 mph. Average power was 134 watts; maximum power was 400 watts.

Wednesday’s workout was a weight training session consisting of a 10-minute warmup on the bike, an assortment of 11 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 16.9 mph. Average power was 79 watts; maximum power was 106 watts.

Thursday’s workout was a race pace/anaerobic workout called “intensity slide intervals.’ The workout starts with seven 15-second maximal sprints with 45 seconds recovery between each sprint. After five minutes active recovery, there are five one-minute efforts over 220 watts with two minutes recovery between each interval. Finally, after five minutes active recovery, there are two five-minute intervals above 200 watts, with five minutes recovery between each interval. Average speed was 18.5 mph; maximum speed was 27.6 mph. Average power was 124 watts; maximum power was 493 watts.

Saturday’s workout was a 26.48 mile effort at 70%-92% MHR completed in 1:35:04. Average speed was 16.7 mph; maximum speed was 27.2 mph.

Sunday’s workout was a 34.25 mile effort at 70%-100% MHR completed in 2:00:17. Average speed was 17.1 mph; maximum speed was 26.4 mph.


  • Total Distance: 104.52 mi
  • Longest Ride: 34.25 mi
  • Total Time for Week: 6:38:17 (h:m:s)
  • Avg Speed: 17.5 mph
  • Max Speed: 27.6 mph
  • Avg Power: 122 W
  • Max Power: 493 W
  • Calories: 2,462 C
  • Avg Weight: 166.6