Posted by: Dr. Tyrone A. Holmes | June 20, 2010

Cycle Log: Competition Phase Week 9

Week 9 is the third week of the third mesocycle of my Competition Phase (click here for a detailed description of macrocyles, mesocycles and microcycles).  It is a recovery week, but I also had my first big 40K TT race of the season.  Here are the actual workouts with the plan for the week of June 14 to June 20, 2010 (click here to download my plan for the Competition Phase).

Week of 6/14/10 Mon Tues Wed Th Fri Sat Sun Total
Goal 1.5 VO2/SI 1.0 AR OFF 0.75 AR 0.75 AR OFF PP TT 40K 6.0
Actual 1.75 VO2 1.0 AR OFF 1.0 AR 0.5  AR OFF 40K TT  1.75 6.0


I had a great VO2max workout on Monday.  I did 8 x 1 mile intervals up a 135’ ascent.  The next five days consisted of Active Recovery rides and rest days.  My 40K race on Sunday was a bit disappointing.  I expected to ride at least two minutes faster than the 1:06:44 I posted since this was a pretty flat course (only 160 feet of climbing on the outbound leg).  My average speed was faster at last month’s SCNCA State TT Championships on a much hillier course.  I expected to be closer to my 40K PB of 1:03:57.  Oh well, you will have days like this.  The key is to not get discouraged, and to figure out how to improve for the next race.  I’m going to do more Time Trial workouts to help improve my ability to pedal bigger gears.  During the race, I was struggling to stay in the gears I used during last year’s flat time trials.  I’ll let you know how it goes.  Have a great week!

NEXT POST – June 24, 2010

Lose Weight WITHOUT Dieting: Tip #1


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