Posted by: Dr. Tyrone A. Holmes | March 22, 2010

Cycle Log: Intensity Phase Week 8

Week 8 is second week of the third mesocycle of my Intensity Phase (click here for a detailed description of macrocyles, mesocycles and microcycles).  It is my biggest week of the year thus far because I had my first race in Arizona.  Here are the actual workouts with the plan for the week of March 15 to 21, 2010 (click here to download my plan for the Intensity Phase).

Week of 3/15/10 Mon Tues Wed Th Fri Sat Sun Total
Goal 2.0 HC 1.0 SS OFF 1.5 TT 1.0 AR OFF 30K TT 7.0
Actual 2.5 HC 1.5 AR OFF 1.75 TT 1.0 AR OFF 30K TT  1.5 8.25


I had a great week.   My cold is gone and I was very strong for all of my workouts leading up to Sunday’s race.  Thursday’s Time Trial intervals consisted of 3, three-mile repeats up a steep incline at lactate threshold.  I was absolutely cooked by the end of this workout.  The same can be said for Sunday’s 30K (18.6 mile) time trial race.  This is the earliest I have ever raced in a season so I didn’t know what to expect.  Plus, I would prefer to race 20K this early in the season.  That notwithstanding, I had a very good race.  The first half consisted of 9.3 miles uphill into the wind (about 700 feet of climbing).   I cracked at the 6.5 mile mark but I hung in there.  I averaged 15 mph for the first leg.  It was more fun coming home where I averaged almost 32 mph for 9.3 miles.  All things considered, it was a great learning experience.  I really need to enhance my muscular endurance through increasingly difficult hill training.  I’ve improved my climbing significantly over the past two months and will continue to train on bigger and bigger hills.  I’ll let you know how it goes!

NEXT POST – March 25, 2010

Cycling Performance Tip #9


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