Posted by: Dr. Tyrone A. Holmes | October 31, 2010

Cycle Log: Endurance Phase Week 4

Week 4 is the first week of the second mesocycle of my Endurance Phase (click here for a detailed description of macrocyles, mesocycles and microcycles).  Here are the actual workouts with the plan for the week of October 25-31, 2010 (click here to download my plan for the Endurance Phase).

Week of 10/25/10 Mon Tues Wed Th Fri Sat Sun Total
Goal 2.0 SS 1.0 HCS OFF 1.5 Tempo 0.5 AR 1.0 SI OFF 6.0
Actual 2.0 SS 1.0 HCS OFF 1.0 PI 1.0 AR 1.5 Tempo OFF 6.5


I had a good week overall, but I did have some leg fatigue during Saturday’s Tempo ride.  That came from the really hard effort put forth during my Pyramid Intervals workout on the indoor trainer where I performed 3 x 5:00 intervals in big gears at moderate cadences (85, 80, 75 rpm going down and back up the pyramid) with 5 minutes of recovery between each hard effort.  Monday’s Steady Spinning workout was my best ride of the week.  I felt really strong.  You’ll notice on Friday, my Active Recovery ride was twice as long as the goal.  That was a mistake and the moral of the story is pay attention to your training plan!  I have another hard week coming up.  I’ll let you know how it goes.  Have a great week!

NEXT POST – November 4, 2010

Lose Weight WITHOUT Dieting: Tip #10


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