Posted by: Dr. Tyrone A. Holmes | November 18, 2012

Cycle Log: Endurance Phase Week 7

Week 7 is the first week of the third 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 November 12-18, 2012 (click here to download my plan for the Endurance Phase).

Week of 11/12/12 Mon Tues Wed Th Fri Sat Sun Total
Goal 1.5 SS 0.75 HCR OFF 1.5 CI 1.0 AR 1.25 SI OFF 6.0
Actual 0.75 AR 1.5 SS OFF 2.0 PB 1.0 AR 1.0 CI OFF 6.25

                                             

I had a very good week coming off of last Saturday’s century (100-mile) ride. I was pleasantly surprised to find I had little lingering fatigue. I was very strong for Tuesday’s Steady Spinning ride. I also had a great Power Bursts workout on Thursday (I forget my HR monitor so I did a PB workout and switched my CI workout to Saturday because you don’t need HR data for PB).  I did fifteen, 15-second bursts up a very steep hill. I had a nice Cadence Intervals session on Saturday with 3 x 10:00 Zone 3 efforts at 100+ rpm.  I have another tough week coming up. As always, I’ll let you know how it goes. Have a wonderful Thanksgiving holiday!

NEXT POST –November 21, 2012                 

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