Posted by: Dr. Tyrone A. Holmes | November 4, 2012

Cycle Log: Endurance Phase Week 5

Week 5 is the second week of the second mesocycle of my Endurance Phase for the 2013 racing season (click here for a detailed description of macrocycles, mesocycles and microcycles). Here are the actual workouts with the plan for the week of October 29 to November 4, 2012 (click here to download my plan for the Endurance Phase).

Week of 10/29/12 Mon Tues Wed Th Fri Sat Sun Total
Goal 2.0 SS  0.75 HCR  OFF  1.25 CI  OFF  1.25 PB  OFF  5.0
Actual 2.0 SS 0.75 HCR OFF 1.25 CI OFF 1.5 PB OFF 5.25


I had another excellent week. It started with a strong Steady Spinning workout on Monday. I rode a total of 37 miles during my 2-hour spin with about 1,200 feet of climbing. I didn’t feel all that great at the beginning of Thursday’s Cadence Intervals workout. I was very sluggish but felt much better as the workout progressed. I did 3 x 10:00 CI in Zone 3 (85-94% of lactate threshold heart rate) at a cadence of 100+ rpm with 5 minutes of recovery. I had another great Power Bursts workout as well. I did 12 x 15 seconds PB up a short, steep hill. Theoretically, I have a recovery week coming up but it starts with a high intensity field test and ends with the McDowell Mountain Century. I’ll try to recover in-between! As always, I’ll let you know how it goes. Have a great week!

NEXT POST – November 7, 2012                    

Lose Weight WITHOUT Dieting: Tip #80


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