Posted by: Dr. Tyrone A. Holmes | June 26, 2011

Cycle Log: Competition Phase Week 8

Week 8 is the second 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 20 to 26, 2011 (click here to download my plan for the Competition Phase).

Week of 6/20/11 Mon Tues Wed Th Fri Sat Sun Total
Goal 2.0 Tempo 1.0 AR OFF 1.75 HI 0.75 AR 1.5 VO2/SI:S OFF 7.0
Actual 1.75 Tempo 1.0 AR OFF 2.0 HI 1.0 AR 1.0 VO2 OFF 6.75


The heat has arrived in sunny Arizona!  It was a relatively cool 88 degrees for Monday’s Tempo ride.  I rode well but one of my big weaknesses is maintaining power over longer distances. I should be able to do a 2-hour Tempo ride at an average power of 200 watts (about 90% of my current functional threshold power).  Right now, I’m at 175 watts for these rides, which is not very good.   I’m really going to concentrate on this during my fall endurance phase training.  Thursday’s Hill Intervals were done in 99 degree temperatures!  I did 3 x 3.1 intervals on a course that ascends 440 feet.  I performed fairly well considering the high heat conditions.  My times were 1-2 minutes slower than when I rode my 4 fastest intervals back in April, but it was 30 degrees cooler then!  I was very strong for Saturday’s VO2 Max Intervals, performing 3 x 3:15 intervals with 3:15 recovery between hard efforts.  However, it was 90 degrees in my garage and the heat really wore me out.  I’m going to start doing my indoor workouts in an air-conditioned room.  That way, I will be able to finish the workout at the power levels necessary to improve my performance.  That’s virtually impossible to do when you constantly train in very hot conditions.  I have a field test followed by an interval workout the first two days next week, and then I recover for five days.  I’ll let you know how it goes.  Have a great week!

NEXT POST – June 30, 2011

The Lose Weight WITHOUT Dieting: Tip #35


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