Week 11 is the second week of the fourth 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 December 10-16, 2012 (click here to download my plan for the Endurance Phase).
| Week of 12/10/12 | Mon | Tues | Wed | Th | Fri | Sat | Sun | Total |
| Goal | 2.0 HC | 1.25 AR | OFF | 1.5 CI | 1.0 AR | 1.25 SI | OFF | 7.0 |
| Actual | 1.25 AR | 1.25 CI | OFF | 1.25 SS | 1.0 AR | 0.75 AR | OFF | 5.5 |
I was a bit tired this week as I was still recovering from last Saturday’s White Mountain Road Club trash ride (74 miles of riding plus 2 hours of roadside trash pick-up). I did 3 Active Recovery rides during the week along with Tuesday’s Cadence Interval session and Thursday’s Steady Spinning ride. I did 3 x 10:00 CI at 100+ rpm with 5 minutes of recovery between hard efforts (Zone 3). I did this workout on a stationary bike at the highest resistance I have ever used so it was a very good workout. I also did my Steady Spinning ride on a stationary bike at a high resistance. By Saturday, my legs were pretty tired so I did an easy recovery spin. Next week is a recovery week but I begin with a 4.0 hour Steady Spinning ride and end with a Field Test. It should be an interesting week! As always, I’ll let you know how it goes. Have a great week!
NEXT POST –December 23, 2012
Cycle Log: Endurance Phase Week 12
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