Week of year

Periodisation

Date

Day

Notes

Training Session

Target Power

Where?

Total Duration

Actual Duration

Data

Notes

Weekly Total (hours)

 

 

 

 

02/12/12

Sun

 

Club Run

 

Road

3.5

3:42

MTB

Snow & ice ...Fell ... think I have cracked a rid ... :-(

 

 

 

49

PREPARATION 1, Week 1

03/12/12

Mon

 

BRIGHTON

 

 

 

 

 

 

9

 

 

04/12/12

Tues

 

BRIGHTON

 

 

 

 

 

 

 

 

05/12/12

Wed

 

BRIGHTON

 

 

 

 

 

 

 

 

06/12/12

Thurs

 

MTB Night Ride

 

Off-road

2.5

 

 

Missed, rib still sore & bit snotty

 

 

07/12/12

Fri

 

Rest

 

 

 

 

 

 

 

 

08/12/12

Sat

 

MTB Ride

 

Off-road

3

2:00

Road

Ribs still very sore

 

 

09/12/12

Sun

 

Club Run

 

Road

3.5

2:03

Road

 

 

 

50

PREPARATION 1, Week 2

10/12/12

Mon

 

Rest

 

 

 

 

   

10

 

 

11/12/12

Tues

 

Sweetspot 2x12mins

92%FTP

Turbo or Road

1

0:40

Turbo

Did pre-race session

 

 

12/12/12

Wed

 

Rest

 

 

 

1:00

 

UNI FINAL TEST

 

 

13/12/12

Thurs

 

MTB Night Ride

 

Off-road

2.5

 

 

Ribs still painful so no MTB

 

 

14/12/12

Fri

 

Rest

 

 

 

 

Turbo

2x12 @ 300w

 

 

15/12/12

Sat

 

MTB Ride

 

Off-road

3

1:45

Turbo

Tipping with rain

 

 

16/12/12

Sun

 

Club Run

 

Road

3.5

 

 

Christmas Party last night ... then Rebecca visit so no riding

 

 

51

PREPARATION 1, Week 3

17/12/12

Mon

 

Rest

 

 

 

 

 

 

12

 

 

18/12/12

Tues

 

Level 2

 

Road

2

 

 

Musto meeting in London

 

 

19/12/12

Wed

 

Sweetspot 2x12mins

92%FTP

Turbo or Road

1

0:50

Turbo

FTP = 1 hour power = aprox 95% of 10 mile power = 330w
92% FTP = 300w, 82% FTP = 270w

 

 

20/12/12

Thurs

 

MTB Night Ride

 

Off-road

2.5

1:00

Turbo

1hr @ L2. Ribs still toosore for MTB

 

 

21/12/12

Fri

 

Rest

 

 

 

2:28

Road

Ride with Mike, quite hard. Still a bit snotty

 

 

22/12/12

Sat

 

MTB Ride

 

Off-road

3

 

 

 

 

 

23/12/12

Sun

 

Club Run

 

Road

3.5

2:00

Road

Still feeling snotty

 

 

52

PREPARATION 1, Week 4

24/12/12

Mon

 

Level 2

82%FTP

Turbo or Road

1

 

 

Family stuff

12

 

 

25/12/12

Tues

Xmas

Rest

 

 

 

 

 

Family stuff

 

 

26/12/12

Wed

 

Level 2

 

Road

2

2:00

Walk

 

 

 

27/12/12

Thurs

 

MTB Night Ride

 

Off-road

2.5

1:00

Turbo

L2 @ 270w I hour

 

 

28/12/12

Fri

 

Rest

 

 

 

 

 

 

 

 

29/12/12

Sat

 

MTB Ride

 

Off-road

3

2:08

Road

 

 

 

30/12/12

Sun

 

Club Run

 

Road

3.5

4:00

Road

 

 

 

1

PREPARATION 1, Week 5

31/12/12

Mon

 

Rest

 

 

 

 

 

 

12

 

 

01/01/13

Tues

New Year

Level 2

 

Road

2

1:00

Walk

Hungover ....

 

 

02/01/13

Wed

 

Sweetspot 2x14mins 

92%FTP

Turbo or Road

1

1:00

Turbo

2x14 @295-300w

 

 

03/01/13

Thurs

 

MTB Night Ride

 

Off-road

2.5

1:05

Road

Double puncture and snapped chain so aborted ...

 

 

04/01/13

Fri

 

Rest

 

 

 

 

 

 

 

 

05/01/13

Sat

 

MTB Ride

 

Off-road

3

3:18

Road

 

 

 

06/01/13

Sun

 

Club Run

 

Road

3.5

3:42

Road

 

 

 

2

PREPARATION 1, Week 6

07/01/13

Mon

 

Rest

 

 

 

 

 

 

7.5

 

 

08/01/13

Tues

 

Level 2

 

Road

2

2:01

Road

 

 

 

09/01/13

Wed

 

Sweetspot 2x16mins 

92%FTP

Turbo or Road

1

1:00

Turbo

2x14 @ 293w, short of time to set up a 16 min interval

 

 

10/01/13

Thurs

 

MTB Night Ride

 

Off-road

2.5

1:53

Road

 

 

 

11/01/13

Fri

 

Level 2

 

Road

2

 

 

 

 

 

12/01/13

Sat

 

SKIING

 

 

 

1:53

Road

 

 

 

13/01/13

Sun

 

SKIING

 

 

 

 

 

 

 

 

3

PREPARATION 1, Week 7

14/01/13

Mon

 

SKIING

 

 

 

 

 

 

0

 

 

15/01/13

Tues

 

SKIING

 

 

 

 

 

 

 

 

16/01/13

Wed

 

SKIING

 

 

 

 

 

 

 

 

17/01/13

Thurs

 

SKIING

 

 

 

 

 

 

 

 

18/01/13

Fri

 

SKIING

 

 

 

 

 

 

 

 

19/01/13

Sat

 

SKIING

 

 

 

 

 

 

 

 

20/01/13

Sun

 

SKIING

 

 

 

 

 

Popped the rib again ... ouch ...

 

 

4

PREPARATION 2, Week 1

21/01/13

Mon

 

Rest

 

 

 

 

 

 

12

 

 

22/01/13

Tues

 

Level 2

 

Road

2

1:00

Turbo

2x14 @ 290w - Heavy snow

 

 

                  SWITCHED TO QUARQ POWER    

23/01/13

Wed

 

Sweetspot 2x14mins 

92%FTP

Turbo or Road

1

1:00

Turbo

2x14 @ 250w - Snow (300w old money)

 

 

24/01/13

Thurs

 

MTB Night Ride

 

Off-road

2.5

1:00

Turbo

1hr level 2 - ended up an easy 25m TT

 

 

25/01/13

Fri

 

Rest

 

 

 

 

 

 

 

 

26/01/13

Sat

 

MTB Ride

 

Off-road

3

1:00

Turbo

1hr test - 252w average

 

 

27/01/13

Sun

 

Club Run

 

Road

3.5

2:00

Road

Club run missed due to rain

 

 

5

PREPARATION 2, Week 2

28/01/13

Mon

 

Rest

 

 

 

 

 

 

12

 

 

29/01/13

Tues

 

Threshold 2x12mins

FTP

Turbo or Road

1

0:50

Turbo

2x12 @ 262w AP

 

 

30/01/13

Wed

 

Level 2

 

Road

2

1:00

Turbo

1hr Temp 211w AP - Blowing a gale outside

 

 

31/01/13

Thurs

 

MTB Night Ride

 

Off-road

2.5

0:50

Turbo

2x12 @ 264w AP - still howling gale

 

 

01/02/13

Fri

 

Rest

 

 

 

0:50

Turbo

2x12 @ 260w AP - now pissing with rain :-(

 

 

02/02/13

Sat

 

MTB Ride

 

Off-road

3

 

 

STAG WEEKEND

 

 

03/02/13

Sun

 

Club Run

 

Road

3.5

 

 

STAG WEEKEND

 

 

6

PREPARATION 2, Week 3

04/02/13

Mon

 

Rest

 

 

 

 

 

 

12

 

 

05/02/13

Tues

 

Threshold 2x14mins

FTP

Turbo or Road

1

1:54

Road

 

 

 

06/02/13

Wed

 

Level 2

 

Road

2

0:54

Turbo

2x14 @ 260w

 

 

07/02/13

Thurs

 

MTB Night Ride

 

Off-road

2.5

1:53

Road

 

 

 

08/02/13

Fri

 

Rest

 

 

 

 

 

 

 

 

09/02/13

Sat

 

MTB Ride

 

Off-road

3

1:54

Road

slippy :-(

 

 

10/02/13

Sun

 

Club Run

 

Road

3.5

4:18

Road

Very cold

 

 

7

PREPARATION 2, Week 4

11/02/13

Mon

 

Rest

 

 

 

 

 

2" of SNOW again ...

12

 

 

12/02/13

Tues

 

Threshold 2x16mins

FTP

Turbo or Road

1

1:00

Turbo

2x15 @ 260w

 

 

13/02/13

Wed

 

Level 2

 

Road

2

1:00

Turbo

Level

 

 

14/02/13

Thurs

 

MTB Night Ride

 

Off-road

2.5

 

 

Chaucer Visit

 

 

15/02/13

Fri

 

Rest

 

 

 

 

 

Wedding

 

 

16/02/13

Sat

 

MTB Ride

 

Off-road

3

 

 

Wedding

 

 

17/02/13

Sun

 

Club Run

 

Road

3.5

 

 

Wedding

 

 

8

PREPARATION 2, Week 5

18/02/13

Mon

 

Rest

 

 

 

1:40

Road

Sun was out ... :-)

12

 

 

19/02/13

Tues

 

Threshold 2x18mins

FTP

Turbo or Road

1

1:48

Road

Sun still out, forecast bleak ...

 

 

20/02/13

Wed

 

Level 2

 

Road

2

1:38

Road

 

 

 

21/02/13

Thurs

 

MTB Night Ride

 

Off-road

2.5

1:06

Turbo

Tuesdays turbo session

 

 

22/02/13

Fri

 

Rest

 

 

 

 

 

 

 

 

23/02/13

Sat

 

MTB Ride

 

Off-road

3

2:10

Road

Windy & snowing ... v cold

 

 

24/02/13

Sun

 

Club Run

 

Road

3.5

1:08

Turbo

icy & snowing ... turbo'ed 1h @L3

 

 

9

PREPARATION 2, Week 6

25/02/13

Mon

 

Rest

 

 

 

 

 

 

10

 

 

26/02/13

Tues

Test

10-mile Test

 

Turbo

1

1:00

Turbo

10 mile test - 15s slower than PB.

 

 

27/02/13

Wed

 

Rest

 

 

 

1:44

Road

 

 

 

28/02/13

Thurs

 

MTB Night Ride

 

Off-road

2.5

1:48

Road

 

 

 

01/03/13

Fri

 

Rest

 

 

 

 

 

 

 

 

02/03/13

Sat

 

MTB Ride

 

Off-road

3

 

 

 

 

 

03/03/13

Sun

 

Club Run

 

Road

3.5