Posted by: Dr. Tyrone A. Holmes | April 10, 2011

Cycle Log: Intensity Phase Week 12

Week 12 is the third week of the fourth mesocycle of my Intensity Phase (click here for a detailed description of macrocyles, mesocycles and microcycles), which means it’s a recovery week.  Here are the actual workouts with the plan for the week of April 4-10, 2011 (click here to download my plan for the Intensity Phase).

Week of 4/4/11 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 1.0 SS TT Test 1.5 OFF 1.0 AR OFF 1.0 AR OFF 4.5

The two most important elements of my recovery weeks are to rest and to have a great field test.  I was hugely successful on both counts!  I did a Steady Spinning ride on my hybrid on Monday because it was very windy and you should not perform your field tests on windy days if you can avoid it.  I performed my field test on Tuesday under lighter winds and put in a great performance.  I did my 10-mile time trial (6 miles uphill, 4 miles downhill) in 27:19 at 225 watts average power, both personal bests.  I broke my previous PB from 3 weeks ago by 34 seconds.  I’m only 19 seconds off of my 2011 goal for the 10-mile field test.  I finished the week with two Active Recovery rides and should be ready to get back to the heavy lifting this week.  I’ll let you know how it goes.  Have a great week!

NEXT POST – April 13, 2011

Lose Weight WITHOUT Dieting: Tip #24


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