Posted by: Dr. Tyrone A. Holmes | January 20, 2013

Cycle Log: Competition Phase Week 1

Week 1 is the first week of the first mesocycle of my Competition 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 January 14-20, 2013 (click here to download my plan for the Competition Phase).

Week of 1/14/13 Mon Tues Wed Th Fri Sat Sun Total
Goal 2.5 SS 1.0 AR OFF 1.5 HI 1.0 AR 1.5 SS OFF 7.5
Actual 1.75 SS 1.25 AR OFF 1.75 HI 1.25 AR 1.5 SS OFF 7.5


I got my legs back! I felt a bit rundown last week with pretty tired legs but my recovery time really paid off. I had a very good Steady Spinning ride on the stationary bike on Monday (it’s was still unusually cold here in Scottsdale, AZ). Temps were back to normal for Thursday’s Hill Intervals/Sprint Intervals workout. I did 3 x 9:30 hard efforts up Pinnacle Peak at an average power of 242 watts in windy conditions. I also did 5 x 15 second sprint intervals. I closed the week with another strong Steady Spinning ride on my TT bike. My first race of the season is next week. As always, I’ll let you know how it goes. Have a great week!

NEXT POST – January 23, 2013                       

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