Posted by: Dr. Tyrone A. Holmes | November 23, 2014

Cycle Log: Intensity Phase 2015 – Week 1

Week 1 is the first week of the first mesocycle of my Intensity Phase for the 2015 racing season (click here for a detailed description of macrocycles, mesocycles and microcycles). Here are my workouts for the week of November 17-23, 2014 (click here to download my Intensity Phase training plan):

  • Monday, November 17 – Steady Spinning (1.5 hours)
  • Tuesday, November 18 – Active Recovery (1.0 hour)
  • Thursday, November 20 – Pyramid Intervals (1.0 hour)
  • Friday, November 21 – Active Recovery (1.0 hour)
  • Saturday, November 22 – Long Sprint Intervals (1.0 hour)

I’m off to an excellent start with my power-building program. To save time and because it is a little chilly in the morning, I did Monday’s Steady Spinning ride on the indoor trainer. After an easy spin on Tuesday, I had a great Pyramid Intervals workout on Thursday with 4 x 3:00 hard efforts (235-245 watts) with 3 minutes of recovery. I also had a very good Long Sprint Intervals workout on Saturday with 8 x 1:00 hard efforts (250-330 watts) with 2 minutes of recovery. Felt great to ride hard again. The only downside is I caught a cold! I have another hard week coming up. As always, I’ll let you know how it goes. Have a great week!

NEXT POST – November 30, 2014

Cycle Log: Intensity Phase 2015 – Week 2


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