Period 9 – Week 4 Training Report

PERIOD 9 – WEEK 4 (07/31 – 08/06) TRAINING REPORT

HIGHLIGHTS: This was the recovery 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, and Thursday were conducted indoors on a power trainer. The workouts on Friday and Saturday were conducted outdoors on a local bike trail. Sunday’s race was conducted on a road course closed to vehicular traffic.

Tuesday’s workout was a hard race pace and anaerobic workout at 100%+ MHR for five minutes, followed by two minutes recovery, repeated twice. Average speed was 17.4 mph; maximum speed was 23.3 mph. Average power was 107 watts; maximum power was 421 watts.

Wednesday’s workout was a 8.19 mile effort completed at 60%-70% MHR in 0:30:02. Average speed was 16.4 mph; maximum speed was 17.3 mph. Average power was 84 watts; maximum power was 121 watts.

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. Two intervals were completed. Average speed was 16.2 mph; maximum speed was 24.5 mph. Average power was 94 watts; maximum power was 387 watts.

Friday’s workout was a 23.67 mile effort at 60%-70% MHR completed in 1:31:00. Average speed was 15.7 mph; maximum speed was 23.5 mph.

Saturday’s workout was a 23.84 mile effort at 60%-70% MHR completed in 1:29:58. Average speed was 15.9 mph; maximum speed was 23.6 mph.

Sunday’s race was a 21.1 mile effort: Virginia State Time Trial Championship. Earned a 3rd place finish with a time of 0:57:33. Average speed was 22.31 mph; maximum speed was 24.5 mph. Average power was 186 watts; maximum power was 405 watts.


  • Total Distance: 99.76 mi
  • Longest Ride: 23.84 mi
  • Total Time for Week: 6:06:01 (h:m:s)
  • Avg Speed: 16.4 mph
  • Max Speed: 24.5 mph
  • Avg Power: 125 W
  • Max Power: 431 W
  • Calories: 1,953 C
  • Avg Weight: 166.7