Posted by: Dr. Tyrone A. Holmes | January 6, 2013

Cycle Log: Endurance Phase Week 14

Week 14 is the second 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 31, 2012 to January 6, 2013 (click here to download my plan for the Endurance Phase).

Week of 12/31/12 Mon Tues Wed Th Fri Sat Sun Total
Goal 2.0 HC 1.0 AR OFF 1.5 CI 1.0 AR 1.5 PI OFF 7.0
Actual 2.25 HC OFF 1.25 AR 1.25 TT 1.25 AR 1.0 HCR OFF 7.0

                                             

I had a great first week of the New Year. I went to South Mountain on New Year’s Eve for nearly 3,000 feet of climbing. I did a Time Trial Intervals workout on Thursday that consisted of 3 x 7:00 hard efforts with 4 minutes of recovery. I spent 21 minutes at an average power of 247 watts, which is my best ever! I also did 4 x 15 Sprint Intervals with a maximum power output of 786 watts, also a PB. I was a bit tired and sore the rest of the week so I finished with a High Cadence Recovery workout. Next week is a recovery week but it includes a field test and Tempo ride. As always, I’ll let you know how it goes. Have a great week!

NEXT POST – January 9, 2013                         

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