Posted by: Dr. Tyrone A. Holmes | November 30, 2014

Cycle Log: Intensity Phase 2015 – Week 2

Week 2 is the second 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 24-30, 2014 (click here to download my Intensity Phase training plan):

  • Monday, November 24 – Steady Spinning (1.5 hours)
  • Tuesday, November 25 – Steady Spinning (1.0 hour)
  • Thursday, November 27 – Pyramid Intervals (1.0 hour)
  • Friday, November 28 – Active Recovery (1.0 hour)
  • Saturday, November 29 – Time Trial Intervals (1.0 hour)

I had another very good week. First of all, I celebrated my 53rd birthday on Friday, the day after Thanksgiving. Needless to say, I did not have my best eating week. However, I had a great time and did some excellent high-intensity training. I did Monday’s Steady Spinning ride on the trainer at an average power of 163 watts. I burned 935 calories during this ride (and another 520 on Tuesday’s Steady Spinning ride). I had a great Pyramid Intervals ride on Thursday. I did 5 x 8:00 hard efforts with 1-minute increasingly difficult bursts followed by 1 minute of easy spinning for recovery. Because you don’t have a chance to completely recover, this workout really gets your heart rate up. On Saturday, I did short Time Trial Intervals called 23s (2 minutes hard followed by 3 minutes of recovery). I did eight 23s with my power output consistently in the 230-250 watt range. I can already feel my fitness improving after two weeks of this power program. We’ll see where I’m at with Monday’s field test. As always, I’ll let you know how it goes. Have a great week!

NEXT POST – December 4, 2014

My Performance Conditioning Cycling Article

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