Posted by: Dr. Tyrone A. Holmes | June 19, 2011

Cycle Log: Competition Phase Week 7

Week 7 is the first week of the third mesocycle of my Competition Phase (click here for a detailed description of macrocyles, mesocycles and microcycles).  Here are the actual workouts with the plan for the week of June 13 to 19, 2011 (click here to download my plan for the Competition Phase).

Week of 6/13/11 Mon Tues Wed Th Fri Sat Sun Total
Goal 2.5 HC 1.0 AR OFF 1.75 TT 0.75 AR 1.5 VO2/SI:S OFF 7.5
Actual 2.5 HC 1.0 AR OFF 1.25 TT 1.0 AR 1.25 VO2 OFF 7.0


This week marks the beginning of my second build period with the goal of peaking for my championship level races in late-August and early-September.  I got off to a good start with a Hill Climb up South Mountain in Phoenix, AZ.  I did two 7-mile ascents for a total of more than 2,500 feet of climbing.  I performed Thursday’s Time Trial Intervals on an indoor trainer at my highest gearing/cadence combination ever for this workout (i.e., highest power).  I did 5 x 6:00 intervals with 4:00 recovery between hard efforts. Likewise, Saturday’s VO2 Max Intervals also consisted of my highest gearing/cadence combination ever for this workout.  I did 5 x 3:00 intervals with 3:00 recovery between hard efforts.  I was scheduled to do some Sprint Intervals but I was just too tired at this point.  I have another hard week coming up.  I’ll let you know how it goes.  Have a great week!

NEXT POST – June 23, 2011

The Lose Weight WITHOUT Dieting: Tip #34


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