Week of year

Periodisation

Date

Day

Notes

Training Session

Target Power

Where?

Total Duration

Actual Duration

Data

Notes

Weekly Total (hours)

 

 

 

 

 

 

 

 

 

 

 

 

 

18

PRE-COMPETITION 2, Week 2

28/04/14

Mon

 

Rest

 

 

 

 

 

 

5

29/04/14

Tues

 

Sweetspot 3x15mins

92%FTP

TT bike

1.5

1:10

TT/Turbo

3 x 15 @ 240w

30/04/14

Wed

 

Rest

 

 

 

1:00

Vintage

Easy ride out to evening 10

01/05/14

Thurs

 

Level 2

82%FTP

Road

2

1:05

TT/Turbo

1h @ 215w ... heavy rain ... :-(

02/05/14

Fri

 

Rest

 

 

 

 

 

 

03/05/14

Sat

 

Pre-race session

Various

Up to you

0.5

0:40

Turbo

 

04/05/14

Sun

Race

Q25/8

max

Road

1

3:30

Race

1:01:10 P-PB followed by ride with sarah

19

PRE-COMPETITION 2, Week 3

05/05/14

Mon

 

Rest

 

 

 

3:52

Road

BH Monday ride

11.5

06/05/14

Tues

 

Sweetspot 3x16mins

92%FTP

TT bike

1.5

1:56

Road

Went road as it is sunny and forecast for rain the rest of th week

07/05/14

Wed

 

Level 2

82%FTP

Road

1

 

Rest

 

08/05/14

Thurs

 

Level 2

85%FTP

Road

2

1:15

TT/Turbo

3 x 16 @ 235 - 240w (Tuesdays session)

09/05/14

Fri

 

Rest

 

 

 

1:40

Road

Quick ride in anticipation of weekend of rain

10/05/14

Sat

 

Level 2

82%FTP

Road

2

1:28

Road

Wind & Rain

11/05/14

Sun

 

Long, even, continuous ride

70%FTP

Road

5

3:40

Road

Wind & Rain

20

PRE-COMPETITION 2, Week 4

12/05/14

Mon

 

Rest

 

 

 

 

 

 

10.5

13/05/14

Tues

 

Sweetspot 3x17mins

92%FTP

TT bike

1.5

1:00

TT/turbo

2x20@225w (87% FTP) legs heavy ....

14/05/14

Wed

 

Level 2

85%FTP

Road

2

1:50

Road

1:30 evening ride out to club TT on vintage

15/05/14

Thurs

 

Rest

 

 

 

 

 

 

16/05/14

Fri

 

Level 2

82%FTP

Road

2

1:38

TT

201w/230w

17/05/14

Sat

 

Long, even, continuous ride

70%FTP

Road

5

5:06

TT

190w/210w

18/05/14

Sun

 

Rest

 

 

 

 

 

 

21

PRE-COMPETITION 2, Week 5

19/05/14

Mon

 

Pre-race session

 

 

 

0:50

TT/Turbo

 

3

20/05/14

Tues

Race

Q10/1

max

Road

1

0:50

TT/Turbo

Rain & back issues so tried a Turbo test but gave up ...

21/05/14

Wed

 

Rest

 

 

 

 

 

Osteopath visit ...

22/05/14

Thurs

 

Level 2

85%FTP

Road

2

1:10

TT/Turbo

1:05 @ 220w (Raining)

23/05/14

Fri

 

Camper holiday - ride with Sarah

 

 

 

1:56

Road

 

24/05/14

Sat

 

Camper holiday - ride with Sarah

 

 

 

 

Long Walk

 

25/05/14

Sun

 

Camper holiday - ride with Sarah

 

 

 

4:19

Road

 

22

COMPETITION

26/05/14

Mon

 

Rest

 

 

 

 

 

 

12.5

27/05/14

Tues

 

Sweetspot 3x18mins

92%FTP

TT bike

1.5

1:05

TT/Turbo

3 x 15 @ 240w

28/05/14

Wed

 

Level 2

82%FTP

Road

1

1:05

TT/Turbo

@215w

29/05/14

Thurs

 

Level 2

85%FTP

Road

2

1:49

Road

 

30/05/14

Fri

 

Rest

 

 

 

 

 

 

31/05/14

Sat

 

Level 2

82%FTP

Road

2

 

Race

23:54 - 30w down :-( poor effort ...

01/06/14

Sun

 

Long, even, continuous ride

70%FTP

Road

6

4:45

Road

182w Av / 223w NP

23

COMPETITION

02/06/14

Mon

 

Rest

 

 

 

 

 

 

5.5

03/06/14

Tues

 

Sweetspot 3x15mins

92%FTP

TT bike

1.5

1:05

TT/Turbo

3 x 15 @ 236w (91%)

04/06/14

Wed

 

Rest

 

 

 

 

 

 

05/06/14

Thurs

 

Level 2

85%FTP

Road

1.5

1:30

Road

202/218w

06/06/14

Fri

 

Rest

 

 

 

 

 

 

07/06/14

Sat

 

Pre-race session

various

Road or Turbo

0.5

0:40

TT/Turbo

 

08/06/14

Sun

Race

Q50/11

max

Road

2

2:30

Race

2:04:00 PB - 4w off a power PB

24

COMPETITION

09/06/14

Mon

 

Rest

 

 

 

 

 

 

7.5

10/06/14

Tues

 

Recovery spin

<140W

Road

1

1:00

Road

140/160w

11/06/14

Wed

 

Level 2

82%FTP

Road

0.5

1:00

TT/Turbo

30 @ 205w

12/06/14

Thurs

 

Sweetspot 2x10mins

92%FTP

Road or Turbo

1

0:45

TT/Turbo

2x10 @ 235w

13/06/14

Fri

 

Rest

 

 

 

 

 

 

14/06/14

Sat

 

Pre-race session

various

Road or Turbo

0.5

0:30

Road

Got stung on the thigh by a bee!!

15/06/14

Sun

Race

Q100/1 

max

Road

4.5

4:30

Race

4:25:52 PB - PB by 7 seconds!!

25

COMPETITION

16/06/14

Mon

 

Rest

 

 

 

 

 

 

3

17/06/14

Tues

Race

Q10/1 (don't expect too much!)

max

Road

1

1:41

Road

Easy spin

18/06/14

Wed

 

Rest

 

 

 

2:02

Road

 

19/06/14

Thurs

 

Level 2

82%FTP

Road

2

 

 

 

20/06/14

Fri

 

L'Eroica Britannia

 

 

 

 

 

 

21/06/14

Sat

 

L'Eroica Britannia

 

 

 

 

 

 

22/06/14

Sun

Sportive

L'Eroica Britannia - 100 mile ride on the vintage bike (25% off road)

?

7:01

Road

7:43 elapsed

26

COMPETITION

23/06/14

Mon

 

Rest

 

 

 

 

 

Driving back

5.5

24/06/14

Tues

 

Recovery spin

<140W

Road

1

 

Rested

 

25/06/14

Wed

 

Threshold 2x15mins 

FTP

Road or Turbo

1

1:47

Road

@206w NP

26/06/14

Thurs

 

Level 2

80%FTP

Road

2

1:03

Road

2x15 @ FTP ... 250/257 & 240/244

27/06/14

Fri

 

Rest

 

 

 

 

 

 

28/06/14

Sat

 

Pre-race session

various

Road or Turbo

0.5

2:00

Turbo/Road

Power meter testing

29/06/14

Sun

Race

Q25/10

max

Road

1

3:00

Road

 

27

COMPETITION

30/06/14

Mon

 

Rest

 

 

 

 

 

 

2

01/07/14

Tues

 

VO2max 2x5mins 

110%FTP

Road or Turbo

0.5

2:25

Road

Easy ride with Sarah

02/07/14

Wed

 

Pre-race session

various

Road or Turbo

0.5

1:00

Race

4-up TT at Fowlmead - 2nd by 6s

03/07/14

Thurs

Race

Q10/1

max

Road

1

1:00

Race

19:03 on a shorterend Q10/1

04/07/14

Fri

 

Rest

 

 

 

 

 

 

05/07/14

Sat

 

Tour du France Watching in the Camper (will take bikes)

 

 

 

 

06/07/14

Sun

 

Tour du France Watching in the Camper (will take bikes)

 

 

 

 

28

COMPETITION

07/07/14

Mon

 

Tour du France Watching in the Camper (will take bikes)

 

2:00

Road

 

1

08/07/14

Tues

 

Tour du France Watching in the Camper (will take bikes)

 

1:00

Road

 

09/07/14

Wed

 

Tour du France Watching in the Camper (will take bikes)

 

 

 

 

10/07/14

Thurs

 

Tour du France Watching in the Camper (will take bikes)

 

 

 

 

11/07/14

Fri

 

Tour du France Watching in the Camper (will take bikes)

 

 

 

 

12/07/14

Sat

 

Tour du France Watching in the Camper (will take bikes)

 

1:00

TT/Turbo

pre-race session

13/07/14

Sun

Race

Q25/8

max

Road

1

1:00

Race

CdA-PB

29

COMPETITION

14/07/14

Mon

 

Rest

 

 

 

 

 

 

5.5

15/07/14

Tues

 

Sweetspot 3x15mins

92%FTP

TT bike

1.5

1:00

Road

2x15 @ 242w AP ... missed the 3rd set as I will race tomorrow

16/07/14

Wed

 

Rest

 

 

 

1:00

Race

23:07 C-PB Q10/4:

17/07/14

Thurs

 

Level 2

85%FTP

Road

1.5

 

 

 

18/07/14

Fri

 

Rest

 

 

 

 

 

 

19/07/14

Sat

 

Pre-race session

various

Road or Turbo

0.5

0240

TT/Turbo

 

20/07/14

Sun

Race

Q50/11

max

Road

2

2:00

Race

2:02:53 PB Q50/11

30

COMPETITION

21/07/14

Mon

 

Rest

 

 

 

 

 

 

14.5

22/07/14

Tues

 

Recovery spin

<140W

Road or Turbo

0.5

1:00

Race

22:28 PB Q10/1

23/07/14

Wed

 

VO2max 2x5mins 

110%FTP

Road or Turbo

0.5

1:00

Road

 

24/07/14

Thurs

Race

Q10/1

max

Road

1

2:00

Road

 

25/07/14

Fri

 

Rest

 

 

 

 

 

 

26/07/14

Sat

 

Easy spin

 

Road or Turbo

0.5

 

 

Rest

27/07/14

Sun

Race

National 12 hour

max

Road

12

12

Race

239.73 PB v12