Week 2 is the second week of the first mesocycle of my Intensity Phase (click here for a detailed description of macrocyles, mesocycles and microcycles).  Here are the actual workouts with the plan for the week of February 1 to 7, 2010 (click here to download my plan for the Intensity Phase).  I had three very tiring workouts this week.  They included a two-hour Hill Climb session, a Time Trial interval workout and a Tempo ride, which I did because I was too tired to do another interval workout!

Week of 2/1/10	Mon	Tues	Wed	Th	Fri	Sat	Sun	Total
Goal	2.0 HC	1.0 SS	OFF	1.75 HI	1.0 AR	1.25 PI	OFF	7.0
Actual	2.0 HC	1.0 SS	OFF	1.25 TT	1.0 AR	1.25 Tempo	OFF	6.5

 

Overall, I had another strong training week, but I did tire a bit toward the end.  My Hill Climb workout consisted of 32 miles on very hilly terrain.  I performed my Time Trial interval workout indoors on my TT bike.  It consisted of 4 x 6:00 intervals at or near lactate threshold with 5 minutes of recovery after each hard effort.  It was an awesome workout, which is exactly how you should feel at the end of your interval sessions.  While they are very tiring, you should end the session feeling like you could complete one more hard effort.  My Tempo ride was also performed indoors on my TT bike.  I’m glad next week is a recovery week (after a hard interval workout on Monday).  I’ll let you know how it goes!

NEXT POST – February 11, 2010

Cycling Performance Tip #3

Week 1 is the first week of the first mesocycle of my Intensity Phase (click here for a detailed description of macrocyles, mesocycles and microcycles).  This is the phase in the periodization cycle when training gets really hard.  I love it because I may be one of the few people who actually enjoy intervals!  Here are the actual workouts with the plan for the week of January 25 to 31, 2010 (click here to download my plan for the Intensity Phase).  I rode five times, which included a long Steady Spinning session and two high intensity interval workouts (Pyramid Intervals and Time Trials).

Week of 1/25/10	Mon	Tues	Wed	Th	Fri	Sat	Sun	Total
Goal	2.5 SS	1.0 SS	OFF	1.75 HI	1.0 AR	1.25 PI	OFF	7.5
Actual	2.5 SS	1.0 SS	OFF	1.25 PI	1.0 AR	1.25 TT	OFF	7.0

 

I had a great first week.  During the Intensity Phase, your most important workouts are your Zone 4 & 5 sessions, which typically take the form of intervals (click here for information on the training zones).  I performed both of my interval sessions indoors on my Time Trial bike.  During both sessions I performed 4 x 5:00 hard efforts followed by 4 x 5:00 recovery for a total of 40 minutes of interval work per session (20 minutes of hard effort, 20 minutes of recovery).  I rode 42 miles on my racing bike over very hilly terrain during my 2.5 hour ride.  I also performed two strength training workouts after each 1.0 hour ride (both performed indoors).  In the month of January, I cycled for 26.5 hours and a total of 423 miles.   Have a great week!

NEXT POST – February 8, 2010

Cycle Log: Intensity Phase Week 2

    Week 15 is the last week of my Endurance Phase.  It is also a recovery week which worked out nicely since I was travelling on business and missed a few days of training.  Here are the actual workouts with the plan for the week of January 18 to 24, 2010 (click here to download my plan for the Endurance Phase).  I rode three times performing a VO_2max/Sprint Interval workout, a Steady Spinning: Indoors ride and a Tempo ride.

Week of 1/18/10	Mon	Tues	Wed	Th	Fri	Sat	Sun	Total
Goal	2.0 SS	1.25 PI	OFF	0.75 AR	OFF	0.75 AR	OFF	4.75
Actual	OFF	OFF	1.25 VO2/SI:S	1.0 SS:I	OFF	1.25 Tempo	OFF	3.5

 

I took Monday and Tuesday off because I was travelling out-of-state.  It was one of the rare times I went three consecutive days without training but that is actually good for recovery as long as you don’t do it too often!  All three of my rides were indoors including Wednesday’s VO_2max/Sprint Intervals workout, which was my hardest training session in months.  I was working above lactate threshold during each interval.  Thursday’s ride was a Zone 2 spin while Saturday’s was a longer, harder effort.  I felt strong for all three rides and I’m looking forward to beginning my Intensity Phase this week!

NEXT POST – February 1, 2010

Cycle Log: Intensity Phase Week 1

     Time really does fly.  I have reached the last week of my 4-month long Endurance Phase.  This phase represents the first stage in a periodized training program (for more information on periodization, see A Periodization Primer: Macrocycles, Mesocycles and Microcycles, Periodization Tips for Cyclists, and Improve Your Cycling Performance with Periodization 1, 2 and 3).  My primary goal for this phase was to increase aerobic and muscular endurance, and I believe I have been quite successful.  My work in the Endurance Phase has prepared me for the harder work I will now do in the Intensity Phase where my goal is to increase power at lactate threshold.  This will lead to improved performance in my key races, which are Time Trials and Hill Climbs.  I have posted my 12-week Intensity Phase training program below.  As you read it, please keep a few points in mind:

1. The training plan is composed of my High Impact Cycling Workouts.
2. As with the Endurance Phase, I am using a 16/5, 21 day mesocycle (16 days of hard training, 5 days of recovery).  
3. Each mesocycle consists of 5 very hard efforts (e.g., intervals, race) and at least one long ride.
4. Training volume increases slightly as the Phase progresses, but intensity, not volume is the most significant training element.
5. The program incorporates periodic group rides (GR).
6. My first races of the season will take place in this Phase.  They are both 30 KM (18.6 miles) Time Trials.
7. The hours listed on the plan are based on both indoor and outdoor riding.

Intensity Phase – 12 Week Program

NEXT POST – January 25, 2010

Cycle Log: Endurance Phase Week 15

  Week 14 is the second week of the fifth and final mesocycle for my Endurance Phase (click here for a detailed description of macrocyles, mesocycles and microcycles).  It was also my best training week this winter, totaling 117 miles on very hilly terrain with two moderate-to-high intensity workouts.  Here are the actual workouts compared with the plan for the week of January 11 to 17, 2010 (click here to download my plan for the Endurance Phase).  The scheduled workouts included Steady Spinning, Cadence Intervals, Pyramid Intervals and Active Recovery.  My actual workouts incorporated a Hill Intervals workout and a Tempo ride.

Week of 1/11/10	Mon	Tues	Wed	Th	Fri	Sat	Sun	Total
Goal	2.0 SS	1.5 SS	OFF	1.25 PI	1.0 AR	1.25 CI	OFF	7.0
Actual	2.5 SS	1.0 AR	OFF	1.5 HI	1.0 AR	1.0 Tempo	OFF	7.0

 

Monday’s ride was my longest this Phase, totaling 40 miles on very hilly terrain.  Thursday’s Hill Interval workout was awesome.  I did 5 repeats up a very steep, 1.25 mile mountain road.  My goal is to work up to 10 repeats.  I performed my two Active recovery rides indoors on a stationary bike and did two, 30-minute strength training workouts.  My Tempo ride was also performed indoors on my Time Trial bike.  Next week is the last week of my Endurance Phase and is a recovery week.  It’s actually perfect timing because I’ll be on the road, and will only ride 3 or 4 times.  I’ll let you know how it goes.

NEXT POST – January 22, 2010

My 2010 Intensity Phase

       I have identified my training (process) and racing (outcome) SMART goals for the 2010 cycling season (see Setting Goals for Exercise Part 1 & 2, Developing Your SMART Goals and Process vs. Outcome Goals for more information on the process).  Because I relocated from southeast Michigan to the greater Phoenix metropolitan area, I will be racing in the heat of the Arizona summer!  As you take a look at my training goals, please note that in 2009, I rode for 275 hours and 4, 238 miles.  Because every race will be new for me, my goals are very high but I believe they are achievable.  In the next couple of weeks, I will post my training plan for the Intensity phase.  These are the workouts that really prepare you for a successful racing season.  Click below to download the goals.  As always, I hope you find this helpful!

My 2010 Training and Racing Goals

NEXT POST – January 20, 2010

Cycle Log: Endurance Phase Week 14