Posted by: Dr. Tyrone A. Holmes | April 12, 2010

Cycle Log: Intensity Phase Week 11

Week 11 is the second week of the final mesocycle of my Intensity Phase (click here for a detailed description of macrocyles, mesocycles and microcycles).  It featured two very hard interval workouts and my first ride up South Mountain in Phoenix, AZ.  Here are the actual workouts with the plan for the week of April 5 to 11, 2010 (click here to download my plan for the Intensity Phase).

Week of 4/5/10 Mon Tues Wed Th Fri Sat Sun Total
Goal 1.5 TT 1.5 SS OFF 2.0 HI 1.0 AR 2.0 GR OFF 8.0
Actual 1.75 TT 1.25 AR OFF 1.25 HC 1.0 AR 1.5 TT OFF 6.75


I had another great week.  I am feeling strong and I have lost about 6 pounds in the past two months.  I’d like to lose 2-3 more.  I had two strong Time Trial interval sessions.   Monday’s workout took place outdoors.  I did 2 x 6 mile intervals uphill at just below lactate threshold.  During Saturday’s indoor session I did 3 x 12:00 at lactate threshold with 5 minutes recovery between each hard effort.  It was easily my all-time best indoor interval workout!  The week’s highlight came on Thursday when I had my first mountain climb ever.  I’m still trying to find the words to describe the feeling of climbing a 7-mile mountain pass with stretches that are so steep I could barely keep the bike upright even though I was in the smallest gear.  It took me close to 40 minutes to make it to the top and my legs were absolutely gone when I got there.  Can’t wait to go back!  I have my second race of the season next week.  I’ll let you know how it goes!

NEXT POST – April 15, 2010

Cycling Performance Tip #12


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