Posted by: Dr. Tyrone A. Holmes | July 4, 2010

Cycle Log: Competition Phase Week 11

Happy Independence Day!  Week 11 is the second week of the fourth mesocycle of my Competition Phase (click here for a detailed description of macrocyles, mesocycles and microcycles).  I continue to implement the slight modifications I made to my training regimen, which consist of some very high intensity intervals performed indoors on my TT bike.  Here are the actual workouts with the plan for the week of June 28 to July 4, 2010 (click here to download my plan for the Competition Phase).

Week of 6/28/10 Mon Tues Wed Th Fri Sat Sun Total
Goal 1.5 VO2/SI 1.0 AR OFF 2.0 TT 1.0 AR 1.5 SS OFF 7.0
Actual 2.0 Tempo 1.0 AR OFF 1.5 TT 1.0  AR 1.5 PI:CC OFF 7.0


I had another great training week!  I was a bit tired on Monday for my Tempo ride but I still rode well.  My two interval rides were fantastic.  On Thursday I did 2 x 15:00 Time Trial intervals in a fairly large gear at a moderate cadence (about 85 rpm).  I was going to do another interval but the 91° temperature  in my garage wore me out so I finished with a 20-minute Tempo spin (I really need to get a fan for indoor workouts).  On Saturday, I did 10 x 3:00 Pyramid Intervals: Constant Cadence.  I stayed at 90 rpm as I increased gearing twice for each interval.  My heart rate for every interval reached 91 to 94% of my maximum heart rate – that hurts!  I have another race this week so we’ll see how this training pays off.  Have a great week!

NEXT POST – July 6, 2010

Cycling Performance Tip #22


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