Period 8 – Week 2 Training Report

PERIOD 8 – WEEK 2  (07/15 – 07/21) 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 Saturday 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 16.9 mph; maximum speed was 23.0 mph. Average power was 145 watts; maximum power was 486 watts.

Wednesday’s ride was a 29.45 mile effort at 60%-80% MHR completed in 1:46:32. Average speed was 16.7 mph; maximum speed was 25.9 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. Due to problems with my stationary trainer, I switched to my road bike and completed this workout outdoors on the local bike trail. Average speed was 16.7 mph; maximum speed was 24.9 mph. My heart rate reached 134 BPM, a number I’ve never been able to reach on my trainer.

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 18.4 mph; maximum speed was 23.0 mph. Average power was 128 watts; maximum power was 492 watts.

Saturday’s race was a 18 kilometer effort at 100%-105% MHR completed in 0:32:34. Average speed was 20.4 mph; maximum speed was 39.8 mph. Average power was 205 watts; maximum power was 467 watts.

Sunday’s ride was a 37.58 mile effort at 60%-70% MHR completed in 2:29:39. Average speed was 15.2 mph; maximum speed was 22.3 mph.


  • Total Distance: 131.81 mi
  • Longest Ride: 37.58 mi
  • Total Time for Week: 8:46:50 (h:m:s)
  • Avg Speed: 17.3 mph
  • Max Speed: 39.8 mph
  • Avg Power: 159 watts
  • Max Power: 492 watts
  • Calories: 2,577 C
  • Avg Weight: 166.3