Posted by: Dr. Tyrone A. Holmes | August 30, 2010

Cycle Log: Competition Phase Week 19

Week 19 is the first week of the seventh mesocycle of my Competition Phase (click here for a detailed description of macrocyles, mesocycles and microcycles), and a big race week.  Here are the actual workouts with the plan for the week of August 23 to 29, 2010 (click here to download my plan for the Competition Phase). 

Week of 8/23/10 Mon Tues Wed Th Fri Sat Sun Total
Goal 2.0 HI 1.0 AR OFF 1.0 SS 1.0 AR OFF NM TT 40K 7.0
Actual 1.25 PI:CC 1.0 AR OFF 1.25 Tempo 1.0 AR OFF NM TT 30K 6.25


I had my best week of the year!  I am currently tapering to peak for my last three races of the season so I have reduced my training volume while still performing some high and moderate-intensity workouts.  This week, those workouts included Pyramid Intervals: Constant Cadence and a Tempo ride.  I did the Pyramid Intervals on my indoor trainer and broke new ground, spinning gears I have never spun before so my muscular endurance has improved significantly (the ability to spin relatively large gears at a moderate cadence for an extended period of time).  I also had a very good Tempo ride and two Active Recovery sessions.  However, what made this a great week was my race performance at the New Mexico/Texas Regional Time Trial Championship in Belen, NM.  I had my best performance this year by far and it came on a hilly, fairly difficult course.  For the first time this season I was able to spin fairly large gears (e.g., 53 x 15/14) on a consistent basis.  I felt strong throughout the race but my legs were pretty tired by the end from riding up all those hills.  I won’t know how I placed for a few days but I averaged 23 mph in a race for the first time this season, which is something I did frequently last season albeit on flatter and easier courses.  I think it really helped that temperatures at race time were in the mid 60’s.  That’s much more comfortable than the mid 90’s!  This week is another big race.  I’m back in New Mexico for the Paula Higgins Memorial Record Challenge 40K Time Trial in Moriarty.  They claim it is the fastest time trial course in the country and indeed, there have been many national records set there (the only record I’ll be going for is a personal best)!  I’ll let you know how it goes.  Have a great week!

NEXT POST – September 2, 2010

Lose Weight WITHOUT Dieting: Tip #7


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