Preparation – Week 5 Training Report


HIGHLIGHTS: The aim for this fifth of five weeks of preparation for the 2021 race season is a focus on endurance and speed workouts. The workouts on Tuesday, Wednesday, and Thursday were conducted indoors on a power trainer. The workouts on Saturday and Sunday were conducted outdoors on local bike trails.

Tuesday’s L2/4/6 Assessment Day Prep Day was 30 minutes warmup at 106 watts; three repeats of one minute at 201 watts and one minute at 117 watts followed by five minutes recovery at 85 watts; two repeats of 30 seconds at 212 watts, 30 seconds at 318 watts, and one minute recovery at 117 watts; and 15 minutes recovery at 85 watts. Average speed was 17.8 mph; maximum speed was 27.3 mph. Average power was 111 watts; maximum power was 332 watts.

Wednesday’s L4 Functional Threshold Power (FTP) Ramp Test was a five minute easy warmup followed by an ascending series of one minute intervals starting at 100 watts and increasing by 20 watts each minute. The goal was to continue until no longer able to turn the pedals. Achieved 246 watts after 12 minutes. Average speed was 19.6 mph; maximum speed was 26.6 mph. Average power was 147 watts; maximum power was 246 watts.

Thursday’s L2 Time Trial Aerobar Session was 60 minutes at 138-180 watts. Average speed was 17.8 mph; maximum speed was 22.9 mph. Average power was 109 watts; maximum power was 138 watts.

Saturday’s L2 Focused Turtling Session was 23.38 miles completed in 1:34:12. Average speed was 14.9 mph; maximum speed was 22.0 mph. Average power was 142 watts; maximum power was 518 watts.

Sunday’s L4 Sweetspot Undulations Interval ride was 27.70 miles completed in 1:51:32. Average speed was 14.9 mph; maximum speed was 21.6 mph. Average power was 139 watts; maximum power was 412 watts.


  • Total Distance: 93.82 mi
  • Longest Ride: 27.70 mi
  • Total Time for Week: 6:58:19 (h:m:s)
  • Avg Speed: 16.2 mph
  • Max Speed: 27.3 mph
  • Avg Power: 130 watts
  • Max Power: 518 watts
  • Calories: 2,804 C
  • Avg Weight: 164.6