Week 3 is the final week of the first mesocycle of my Intensity Phase (click here for a detailed description of macrocyles, mesocycles and microcycles). Because my training is based on 21-day mesocycles, the third week is always a recovery week, and in this case, a much-needed one. Here are the actual workouts with the plan for the week of February 8 to 14, 2010 (click here to download my plan for the Intensity Phase). I had one high intensity interval workout (VO2max & Sprint Intervals: Short), two Active Recovery rides and one Steady Spinning: Indoors workout.
Week of 2/8/10 Mon Tues Wed Th Fri Sat Sun Total Goal 1.25 VO2/SI:S 0.75 AR OFF 1.0 AR OFF 2.0 GR OFF 5.0 Actual 1.25 VO2/SI:S 1.0 AR OFF 1.0 AR OFF 1.0 SS:I OFF 4.25
I had a great interval workout on Monday indoors on my TT bike. I performed 4 x 3:00 VO2max intervals with 3 minutes of recovery following each hard effort. I followed this up with 5 x 20 second Sprint Intervals with 2:40 recovery. Top speed for each interval was 31 to 32.5 mph. I did my two active recovery rides on a stationary bike in the gym. I had pretty tired legs for the first one, but was a little stronger for the second. I felt close to fully recovered for my Zone 2 spin on Saturday, once again on my TT bike. I should be back to full strength to begin my next mesocycle. I’ll let you know how it goes!
NEXT POST – February 18, 2010
Cycling Performance Tip #4
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