Posted by: Dr. Tyrone A. Holmes | December 2, 2012

Cycle Log: Endurance Phase Week 9

Week 9 is the third 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), which means it is a recovery week. Here are the actual workouts with the plan for the week of November 26 to December 2, 2012 (click here to download my plan for the Endurance Phase).

Week of 11/26/12 Mon Tues Wed Th Fri Sat Sun Total
Goal 1.25 FT 1.25 Tempo OFF 1.0 AR OFF 1.0 AR OFF 4.5
Actual 1.25 FT 1.0 SS OFF 1.0 AR OFF 1.0 HCR OFF 4.25


I had a great Field Test on Monday, when I set a personal best on the indoor trainer at 228 watts average power for 30 minutes. It wasn’t my highest power output ever, but I did it in November when I am months from my peak! My legs were a bit tired on Tuesday so I did a Steady Spinning ride on the trainer. I used the last 5 days of the week to recover and I have a big week coming up including a 4-hour long ride. As always, I’ll let you know how it goes. Have a great week!

NEXT POST –December 5, 2012                    

Lose Weight WITHOUT Dieting: Tip #81



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