Posted by: Dr. Tyrone A. Holmes | January 4, 2015

Cycle Log: Intensity Phase 2015 – Week 7

Week 7 is the first week of the third 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 December 29, 2014 to January 4, 2015 (click here to download my Intensity Phase training plan):

  • Monday, December 29 – Steady Spinning: Indoors (2.0 hours)
  • Tuesday, December 30 – Active Recovery (1.0 hour)
  • Thursday, January 1 – Time Trial Intervals (1.25 hours)
  • Friday, January 2 – Active Recovery (1 hour)
  • Saturday, January 3 – Pyramid Intervals (1.25 hours)

Happy New Year! This was my best training week in over two years! That’s because I had two excellent high-intensity workouts and my power numbers are starting to go up. I began the week with a Steady Spinning ride on the indoor trainer. On New Year’s Day, I had a great Time Trial Intervals workout where I did 4 x 5:00 hard efforts at 240, 241, 242 and 243 watts for an average power of 241.5 watts for 20 minutes (5 minutes of recovery between hard efforts). On Saturday, I did a Pyramid Intervals workout with 4 x 3:00 hard efforts at 258, 256, 254 and 252 watts for an average power of 255 watts for 12 minutes (3 minutes of recovery). I followed that up with 5 x 15 second seated sprints with 2:45 recovery (max power of 726 watts). It was a great workout and a great week of training. I have another one coming up. As always, I’ll let you know how it goes. Have a safe and happy New Year!

NEXT POST – January 8, 2015

Using a Power Meter: The Key Concepts

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