Period 8 – Week 1 Training Report

PERIOD 8 – WEEK 1  (07/08 – 07/14) TRAINING REPORT

HIGHLIGHTS: This is the main racing period. The aim of the period is to sustain and enhance racing performance, and to taper and peak for selected key events. The week’s workouts were a mix of indoors on a power trainer and outdoors on a local bike trail, with a race on Sunday on local roads.

Tuesday’s workout was a variety of sprint intervals: 15 seconds sprint at over 430+ watts with 45 seconds recovery repeated six times; one minute sprint at 320+ watts with two minutes recovery repeated five times; five minutes at 220+ watts repeated twice with five minutes recovery between. Average speed was 17.8 mph; maximum speed was 24.4 mph. Average power was 160 watts; maximum power was 520 watts.

Wednesday’s ride was a 27.33 mile effort at 60%-80% MHR completed in 1:42:24. Average speed was 16.1 mph; maximum speed was 22.6 mph.

Thursday’s workout was revised “Billat” sprint intervals: surge at high power for 30 seconds, then 30 seconds at 60%-80% MHR repeated four times, followed by six minutes recovery. This set is repeated three more times. Average speed was 16.7 mph; maximum speed was 22.2 mph. Average power was 137 watts; maximum power was 510 watts.

Friday’s workout was leg speed spinout intervals: 30 seconds to maximum cadence, hold for one minute, then pedal easily for four minutes, repeated four times. Average speed was 19.1 mph; maximum speed was 22.8 mph. Average power was 133 watts; maximum power was 369 watts.

Saturday’s ride was a 23.01 mile effort at 60%-70% MHR completed in 1:26:48. Average speed was 15.9 mph; maximum speed was 22.5 mph.

Sunday’s race was a 18 kilometer effort at 100%-105% MHR completed in 0:31:20. Average speed was 21.63 mph; maximum speed was 26.5 mph. Average power was 224 watts; maximum power was 530 watts.


  • Total Distance: 115.25 mi
  • Longest Ride: 27.33 mi
  • Total Time for Week: 7:51:26 (h:m:s)
  • Avg Speed: 15.3 mph
  • Max Speed: 26.5 mph
  • Avg Power: 161 watts
  • Max Power: 530 watts
  • Calories: 2,897 C
  • Avg Weight: 167.0