Posted by: Dr. Tyrone A. Holmes | July 29, 2012

Cycle Log: Competition Phase Week 15

Week 15 is the third week of the fifth mesocycle of my 2012 Competition 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 July 23-29, 2012 (click here to download my plan for the Competition Phase).     

Week of 7/23/12 Mon Tues Wed Th Fri Sat Sun Total
Goal 1.0 AR 1.0 30/30 OFF 1.0 AR OFF 0.5 WU 3 Bears  TT #1 5.0
Actual 1.0 AR OFF 1.0 AR 1.0 CI OFF 0.5 WU 3 Bears  TT #1 5.0


This was a recovery week but it was still fairly hard.  I took the first three days of the week to recover from last Sunday’s race.  I skipped my 30/30 workout because my legs were a bit tired and replaced it with a very good Cadence Intervals workout.  I did 2 x 10:00 at 100+ rpm with 5 minutes of recovery between hard efforts.  Sunday’s 3 Bears 30K TT was a very good race.  Not my fastest, but I rode well in sunny, warm and humid conditions.  I averaged over 22 mph on a course that ascends almost 700 feet on the outbound leg.  I have another hard week coming up as I enter my final month of preparation before September’s championship events.   As always, I’ll let you know how it goes.  Have a great week!

NEXT POST –August 5, 2012                           

Cycle Log: Competition Phase Week 16


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