Posted by: Dr. Tyrone A. Holmes | March 20, 2011

Cycle Log: Intensity Phase Week 9

Week 9 is the third week of the third mesocycle of my Intensity Phase (click here for a detailed description of macrocyles, mesocycles and microcycles), which means it is a recovery week.  Here are the actual workouts with the plan for the week of March 14 to 20, 2011 (click here to download my plan for the Intensity Phase).

Week of 3/14/11 Mon Tues Wed Th Fri Sat Sun Total
Goal TT Test 1.5 1.0 AR OFF 1.0 AR OFF 1.0 AR OFF 4.5
Actual TT Test 1.5 1.0 AR OFF 1.0 AR OFF 1.0 AR OFF 4.5


As it turns out, I really needed this recovery week because I caught a mild (yet annoying) head cold.  I had a tremendous field test on Monday.  I set a personal best of 27:53 over the 10 mile course, which climbs 420 feet over the first six miles before descending 300 feet over the last four.  My average power of 223 watts represents a 13.2% increase over my power output during this field test last September, just before the Arizona State Time Trial Championships.  I’m already close to my field test goal for this season (27:30 and/or 240 watts average power).  Unfortunately, I had a sore throat later that day and it dogged me for the rest of the week.  I still completed my Active Recovery rides and by Sunday, my cold was gone.  I should be ready to get back to work this week.  I’ll let you know how it goes.  Have a great week!

NEXT POST – March 24, 2011

Lose Weight WITHOUT Dieting: Tip #22


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