Posted by: Dr. Tyrone A. Holmes | December 16, 2012

Cycle Log: Endurance Phase Week 11

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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