Posted by: Dr. Tyrone A. Holmes | December 30, 2012

Cycle Log: Endurance Phase Week 13

Week 13 is the first week of the fifth and final 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 24-30, 2012 (click here to download my plan for the Endurance Phase).

Week of 12/24/12 Mon Tues Wed Th Fri Sat Sun Total
Goal 3.0 SS 1.0 AR OFF 1.5 CI 1.0 AR 1.5 PI OFF 8.0
Actual 1.5 SS OFF 1.25 PI 1.25 AR 1.5 SS 1.0 AR OFF 6.5

                                             

My hours were down a bit this week but that’s because I did all of my training indoors (it’s a little chilly here in the Phoenix metro area). I did two, 90-minute Steady Spinning rides and two Active Recovery rides on the stationary bike. My best ride was the 75-minute Pyramid Intervals workout I did on the indoor trainer; my first high-intensity interval session since the race season ended. I did 3 x 7:00 PI for a total of 21 minutes at an average power output of 242.3 watts. That’s a personal best! I also did 4 x 15 second Sprint Intervals. Each was in excess of 31 mph with a maximum power output of 744 watts, which is also a personal best. This week, I head to South Mountain in Phoenix for my first Hill Climb workout in months. As always, I’ll let you know how it goes. Have a safe and Happy New Year!

NEXT POST – January 2, 2013                         

My Goals for the 2013 Race Season

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