Period 9 – Week 1 Training Report

PERIOD 9 – WEEK 1 (07/10 – 07/16) TRAINING REPORT

HIGHLIGHTS: This was the base week for the ninth training period of the 2017 race season. The goal for this period is twofold: extend my road miles in preparation for a fast solo century in October, and improve my performance when I resume racing in August. The weekday workouts on Tuesday, Wednesday (strength training), and Thursday were conducted indoors on a power trainer. The workouts on Wednesday, Friday, Saturday, and Sunday 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 18.2 mph; maximum speed was 23.5 mph. Average power was 125 watts; maximum power was 365 watts.

Wednesday’s double workout began with an early morning 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. Later in the day, a 15.61 mile effort was completed at 60%-70% MHR in 1:00:34. Average speed was 15.9 mph; maximum speed was 24.4 mph.

Thursday’s workout was a race pace/anaerobic workout called “T-max intervals.’ Each interval starts from a complete stop, accelerating to the highest power one can sustain for two and a half minutes, followed by five minutes recovery. Three intervals were completed. Average speed was 17.2 mph; maximum speed was 24.6 mph. Average power was 103 watts; maximum power was 386 watts.

Friday’s workout was a 23.67 mile effort at 60%-70% MHR completed in 1:30:55. Average speed was 15.7 mph; maximum speed was 22.9 mph.

Saturday’s workout was a 24.62 mile effort at 70%-92% MHR completed in 1:30:13. Average speed was 16.4 mph; maximum speed was 24.6 mph.

Sunday’s workout was a 49.61 mile effort at 70%-100% MHR completed in 3:01:10. Average speed was 16.5 mph; maximum speed was 34.2 mph.


  • Total Distance: 150.01 mi
  • Longest Ride: 49.61 mi
  • Total Time for Week: 9:43:31 (h:m:s)
  • Avg Speed: 16.4 mph
  • Max Speed: 34.2 mph
  • Avg Power: 111 W
  • Max Power: 386 W
  • Calories: 2,691 C
  • Avg Weight: 165.4