Posted by: Dr. Tyrone A. Holmes | January 25, 2015

Cycle Log: Intensity Phase 2015 – Week 10

Week 10 is the first week of the fourth 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 January 19-25, 2015 (click here to download my Intensity Phase training plan):

  • Monday, January 19 – VO2 Max Intervals (1.25 hours)
  • Wednesday, January 21 – Steady Spinning (2.5 hours)
  • Thursday, January 22 – Active Recovery (1.0 hour)
  • Saturday, January 24 – Time Trial Intervals (0.5 hours)

I had a good training week but I was worn out by Saturday. I had a great VO2 Max Intervals session on Monday. I did 4 x 3:00 hard efforts at 259, 259, 254 and 257 watts for an average power output of 257.25 watts. That’s my best so far this season. After that, I did 6 x 15 second Sprint Intervals where I hit a maximum output of 733 watts and 34.0 mph (also my best of the season). I followed this up with a Steady Spinning ride on my brand new Trek Speed Concept 7.0 TT bike. It’s an awesome bike that is really fast in the aero position. However, it’s going to take a little time for me to get comfortable in the aero position. I did a lot of hard surges during this ride and was dead by the end. I still had tired legs by Saturday’s Time Trial Intervals ride. I completed one, 6:00 hard effort at 228 watts average power and then I was completely exhausted. Hopefully, I’ll have my energy back by Monday when I’ll do another long ride. As always, I’ll let you know how it goes. Have a great week!

NEXT POST – January 29, 2015

Using a Power Meter: Field Testing


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