Because of my relocation from Michigan to Arizona, weeks 8 & 9 of my Endurance Phase had to be significantly modified.  You’ll notice two changes.  First, for obvious reasons, I logged fewer hours.  Second, because I had less time to train, I trained at a higher than planned intensity.  Most of my training time was in Zone 3 or higher. This is a key lesson: If you find yourself in a situation where getting training hours is difficult, focus on shorter, higher intensity rides.  This will allow you to at least maintain, and perhaps even improve your fitness.  Here are the actual workouts compared with the plan for the weeks of November 30 to December 6 and December 7 to 14, 2009 (click here to download my plan for the Endurance Phase).  The scheduled workouts included Steady Spinning, Active Recovery and one Strength Intervals workout.  However, my actual workouts included Strength Intervals, Cadence Intervals, Tempo Rides and one Active Recovery session.

Week of 11/30/09	Mon	Tues	Wed	Th	Fri	Sat	Sun	Total
Goal	OFF	2.0 SS	OFF	1.25 SI	0.75 AR	2.0 SS	OFF	6.0
Actual	1.0 CI	OFF	1.0 SI	1.0 AR	OFF	1.0 Tempo	OFF	4.0
Week of 12/7/09	Mon	Tues	Wed	Th	Fri	Sat	Sun	Total
Goal	2.0 SS	1.0 SS	OFF	0.75 AR	OFF	0.75 AR	OFF	4.5
Actual	1.0 PB	OFF	1.0 CI	OFF	1.0 Tempo	OFF	OFF	3.0

 

I felt strong for all of my sessions (each workout was performed on my indoor trainer on either my Trek Madone racing bike or my Lemond Rennes Time Trial bike). Normally, this would not be a surprise because riding for only seven hours in two weeks allows for a great deal of recovery.  However, I didn’t exactly rest during the off days because we had to get ready to move our entire household 2,000 miles.  I probably burned more calories packing and discarding than I did during my cycling workouts!  In my next post you’ll see how my training regimen gets even more interesting because we have to spend a week on the road driving to our new home. As always, I’ll let you know how it goes!

NEXT POST – December 31, 2009

Cycle Log: Endurance Phase – Weeks 10 & 11

Merry Christmas everyone! I have arrived safely at my new home in Scottsdale, AZ and I look forward to a wonderful winter of outdoor riding. I’m still getting settled but I should be able to resume my normal posting schedule next week.  Have a wonderful holiday season and a safe and prosperous new year.

NEXT POST – Monday December 28, 2009

Cycle Log: Endurance Phase Weeks 8 & 9

Greetings all.  I have great news.  I will be relocating to Scottsdale, AZ in one week.  It’s something my wife and I have been working on for years and it has finally come to fruition.  I can’t tell you how excited I am about riding outdoors year-round and getting away from these five-month long Michigan winters.  Needless to say we are very busy with preparations for our move so my next update will be in about two weeks.  I’ll have a lot to tell you regarding the modifications to my training regimen.  In the meantime, everyone have a happy and safe holiday season!

Week 7 of my Endurance Phase is the first week of my third mesocycle (click here for a detailed description of macrocyles, mesocycles and microcycles).  Once again, I was forced to make some modifications to the scheduled workouts because I was out-of-town.  Here are the actual workouts compared with the plan for the week of November 23 to November 29, 2009 (click here to download my plan for the Endurance Phase).  The scheduled workouts included Steady Spinning, Strength Intervals, Active Recovery and a Tempo Ride.  My actual workouts included a session on the elliptical machine in my hotel, as well as Strength Interval, Steady Spinning and Active Recovery sessions.

Week of 11/23/09	Mon	Tues	Wed	Th	Fri	Sat	Sun	Total
Goal	1.0 SS	2.0 PB	OFF	1.25 SI	0.75 AR	OFF	1.0 Tempo	6.0
Actual	0.75 Elliptical	1.0 SI	OFF	1.5 SS:I	0.75 AR	0.5 SS:I	OFF	4.5

 

I had three good workouts (all indoors) on Monday, Tuesday and Thursday.  I also felt good for Friday’s recovery spin, however I started to come down with a mild cold (slight soreness in throat).  I actually felt fine walking around but just died on Saturday’s ride.  No energy at all and was gasping for breath at times so I cut it short.  I should be fine for Monday’s workout.  As always, I’ll let you know how it goes!

NEXT POST – December 7, 2009

Cycle Log: Endurance Phase Week 8

            Week 6 of my Endurance Phase is the third week of my second mesocycle (click here for a detailed description of macrocyles, mesocycles and microcycles).  I was forced to make some significant modifications to the scheduled workouts because I was out-of-town for 8 days.  The timing was good because this is a scheduled recovery week so missing a few days shouldn’t pose any problems.  Here are the actual workouts compared with the plan for the week of November 16 to November 22, 2009 (click here to download my plan for the Endurance Phase).  The scheduled workouts include Steady Spinning, Power Bursts and Active Recovery.  My actual workouts consisted of three, one-hour Active Recovery sessions on my indoor trainer and the stationary bikes in my hotels.

Week of 11/16/09	Mon	Tues	Wed	Th	Fri	Sat	Sun	Total
Goal	2.0 SS	1.0 PB	OFF	0.75 AR	0.75 AR	OFF	OFF	4.5
Actual	1.0 AR	1.0 AR	OFF	1.0 AR	OFF	OFF	OFF	3.0

 

This was something of an off week since I had little opportunity to train.  The three Active Recovery rides were good but it is rare for me to miss three training days in a row.  We’ll see if this affects me next week when I begin the third mesocycle of my Endurance Phase.  As always, I’ll let you know how it goes!

NEXT POST – November 30, 2009

Cycle Log: Endurance Phase Week 7

Week 5 of my Endurance Phase is the second week of my second mesocycle (click here for a detailed description of macrocyles, mesocycles and microcycles).  I made some alterations to the scheduled workouts, primarily because I was able to ride outside several times (and because I get bored very quickly).  Here are the actual workouts compared with the plan for the week of November 9 to November 15, 2009 (click here to download my plan for the Endurance Phase).  The scheduled workouts include Steady Spinning, High Cadence Spinning and Power Bursts.  I replaced Tuesday’s Power Burst session with an Active Recovery workout due to fatigue from Monday’s 2.5 hour ride.  I replaced Thursday’s High Cadence Spinning workout with a Strength Interval workout and Saturday’s Power Burst session with a 1.5 hour Zone 2 spin.

Week of 11/9/09	Mon	Tues	Wed	Th	Fri	Sat	Sun	Total
Goal	1.75 SS	1.0 PB	OFF	1.75 HCS	OFF	1.0 PB	OFF	5.5
Actual	2.5 SS	1.0 AR	OFF	1.0 SI	OFF	1.5 SS	OFF	6.0

 

I had a great week.  I was very strong for three rides with a little leg fatigue for Tuesday’s Active Recovery session.  I had my longest ride yet with my 2.5 hour ride on a hilly course.  I also had a great Strength Interval workout, which was my first interval workout of this Endurance Phase.  Next up is a recovery week.  I’ll let you know how it goes!

NEXT POST – November 23, 2009

Cycle Log: Endurance Phase – Week 6