Posted by: Dr. Tyrone A. Holmes | April 5, 2010

Cycle Log: Intensity Phase Week 10

Week 10 is the first week of the final mesocycle of my Intensity Phase (click here for a detailed description of macrocyles, mesocycles and microcycles).  This is an exciting time because after this mesocycle, I begin the longest and most significant phase of my periodized training regimen, racing!  At this point in the periodization cycle, you should really be getting stronger and feeling like you are ready for the upcoming season.  Here are the actual workouts with the plan for the week of March 29 to April 4, 2010 (click here to download my plan for the Intensity Phase).

Week of 3/29/10 Mon Tues Wed Th Fri Sat Sun Total
Goal 3.0 SS 1.0 SS OFF 2.0 HI 1.0 AR 1.5 TT OFF 8.5
Actual 2.5 Tempo 1.0 AR OFF 1.25 TT 1.0 AR 2.0 HC OFF 7.75


I had a great week.  I am definitely feeling much stronger.  I just need to lose 4 or 5 lbs!  I should have that done by my first big race on May 8.  Monday’s Tempo Ride was my strongest training ride to date over hilly terrain.  Thursday’s Time Trial session was my best indoor interval session ever.  I did 3 x 10:00 at lactate threshold with 5 minutes recovery after each hard effort.  It was an exquisite pain!  I was a little tired during Saturday’s Hill Climb but I still rode well for two hours.  My Active Recovery sessions were followed-up by strength training workouts.  I have another hard week coming up.   I’ll let you know how it goes!

NEXT POST – April 8, 2010

Cycling Performance Tip #11


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