Posted by: Dr. Tyrone A. Holmes | January 3, 2012

2012 Intensity Phase Training Plan

It’s that time of the year when we start to ramp up training in anticipation of the new racing season. With that in mind, I just developed my 15-week Intensity Phase training program.  As you review this plan, please keep the following points in mind (you can apply these principles as you develop your training plans):

  1. My primary goal for this training phase is to enhance my muscular endurance (the ability to pedal a relatively large gear at a moderate cadence for an extended period of time) and functional threshold power (the highest power a cyclist can sustain for one-hour).
  2. The intensity phase consists of five, 21-day mesocycles and uses a 16/5 training pattern (16 days of relatively hard training followed by 5 days of recovery).  The recovery is important because I will be doing a great deal of high-intensity training and my 50 year-old legs will need the rest.
  3. The program maintains a frequency of 5 days of training per week throughout all five mesocycles (4 days during recovery weeks).  This also helps ensure that I get adequate rest.
  4. There are 5-6 high-intensity workouts or races during each mesocycle.  There is also a long Steady Spinning ride and Hill Climb up a mountain pass.

Click here to download my 2012 Intensity Phase Training Plan.

NEXT POST – January 5, 2012

Five Reasons to Ride with a Power Meter #3


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