Week of year

Periodisation

Date

Day

Notes

Training Session

Target Power

Where?

Total Duration

Actual Duration

Data

Notes

Weekly Total (hours)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

5

PREPARATION

27/01/14

Mon

 

Rest

 

 

 

 

 

 

10

 

28/01/14

Tues

 

MTB

 

Off-road/Road

3.5

1:00

Turbo

heavy rain so reverted to turbo - 1h @ tempo

 

29/01/14

Wed

 

Rest

 

 

 

 

 

Been to Doctors - suspected virus - test to be done

 

30/01/14

Thurs

Test

10-mile Test

Max

TT bike

1

1:03

Turbo

Level 3 - not feeling up to the test ...

 

31/01/14

Fri

 

Rest

 

 

 

 

 

 

 

01/02/14

Sat

 

Level 3 (Tempo), continuous, even

82%FTP

Road

2

2:30

Road

Lower level 3

 

02/02/14

Sun

 

Club Run

 

Road

3.5

3:30

Road

 

 

6

PREPARATION

03/02/14

Mon

 

Rest

 

 

 

 

 

 

10

 

04/02/14

Tues

 

MTB

 

Off-road/Road

3.5

2:00

Road

tempo - Level 3 : Too muddy for MTB

 

05/02/14

Wed

 

Rest

 

 

 

1:00

Turbo

2x14 @255w - did it a day early ...

 

06/02/14

Thurs

 

Threshold 2x14mins

100%FTP

TT bike

1

1:00

Turbo

Tempo - Level 3 - 206w

 

07/02/14

Fri

 

Rest

 

 

 

1:46

Road

very wet & windy / floods

 

08/02/14

Sat

 

Level 3 (Tempo), continuous, even

82%FTP

Road

2

2:10

Road

very wet & windy / floods

 

09/02/14

Sun

 

Club Run

 

Road

3.5

 

 

Rested due to ramp test Monday

 

7

PREPARATION

10/02/14

Mon

 

Rest

 

 

 

 

 

Test cancelled - due to pedal fuck up ...

10

 

11/02/14

Tues

 

MTB

 

Off-road/Road

3.5

1:00

Turbo

Tempo - Level 3 - 206w - Heavy rain & winds

 

12/02/14

Wed

 

Rest

 

 

 

1:00

Turbo

6 x 5m @ 260w + very windy & raining again ...

 

13/02/14

Thurs

 

Threshold 2x16mins

100%FTP

TT bike

1

1:00

Turbo

2 x 15m @ 253w + very windy & raining again ...

 

14/02/14

Fri

 

Rest

 

 

 

 

 

 

 

15/02/14

Sat

 

Level 3 (Tempo), continuous, even

82%FTP

Road

2

1:30

Turbo

90 minutes tempo - still very windy

 

16/02/14

Sun

 

Club Run

 

Road

3.5

3:45

Road

Solo club run (delay for ice)

 

8

PREPARATION

17/02/14

Mon

 

Rest

 

 

 

 

 

Cold has arrived again :-(

11

 

18/02/14

Tues

 

MTB

 

Off-road/Road

3.5

1:37

Road

Tempo ride ...

 

19/02/14

Wed

 

Rest

 

 

 

1:40

Road

L2 - feeling not 100% ...

 

20/02/14

Thurs

 

Threshold 2x18mins

100%FTP

TT bike

1

 

 

No riding - rough ...

 

21/02/14

Fri

 

Level 3 (Tempo), continuous, even

82%FTP

Road

1

 

 

No riding - rough ...

 

22/02/14

Sat

 

Level 3 (Tempo), continuous, even

82%FTP

Road

2

1:30

Road

TTT practice

 

23/02/14

Sun

 

Club Run

 

Road

3.5

3:40

Road

Club run - bit hungover

 

9

PREPARATION

24/02/14

Mon

 

Rest

 

 

 

 

 

 

11

 

25/02/14

Tues

 

MTB

 

Off-road/Road

3.5

3:20

MTB

Raining & windy ....

 

26/02/14

Wed

 

Rest

 

 

 

 

 

 

 

27/02/14

Thurs

 

Threshold 2x20mins

100%FTP

TT bike

1

1:15

Road

2x20 on the road

 

28/02/14

Fri

 

Level 3 (Tempo), continuous, even

82%FTP

Road

1

 

rest

Raining hard & turbo broken

 

01/03/14

Sat

 

Level 3 (Tempo), continuous, even

85%FTP

Road

2

 

Rest

Dinghy Show

 

02/03/14

Sun

 

Club Run

 

Road

3.5

2:11

Road

End early for Liz's 60th

 

10

PREPARATION

03/03/14

Mon

 

Rest

 

 

 

 

 

 

6

 

04/03/14

Tues

 

MTB

 

Off-road/Road

3.5

3:00

MTB

 

 

05/03/14

Wed

 

Rest

 

 

 

1:10

Road

Sun was out so when for a ride

 

06/03/14

Thurs

 

Threshold 2x20mins

100%FTP

TT bike

1

1

Turbo

2 x 20 @ 260w

 

07/03/14

Fri

 

Rest

 

 

 

 

 

 

 

08/03/14

Sat

 

Pre-race session

Various

Up to you

0.5

0:45

Turbo

 

 

09/03/14

Sun

Race

KCA 25 - 3up

 

Road

1

1

Race

C-PB 3up TTT 59:03 - NP 262w = PB

 

11

PREPARATION

10/03/14

Mon

 

Rest

 

 

 

 

 

Fencing all day ...

11

 

11/03/14

Tues

 

MTB

 

Off-road/Road

3.5

 

Rest

Knacked ...

 

12/03/14

Wed

 

Rest

 

 

 

2:00

Road

L3

 

13/03/14

Thurs

 

Threshold 2x20mins

100%FTP

TT bike

1

1:00

Turbo

2x20 @ 260w

 

14/03/14

Fri

 

Level 3 (Tempo), continuous, even

82%FTP

Road

1

 

Rest

 

 

15/03/14

Sat

 

Level 3 (Tempo), continuous, even

85%FTP

Road

2

1:00

Turbo

Pre-rave warm up

 

16/03/14

Sun

 

Club Run

 

Road

3.5

1:30

Race

2up TT - aborted at mile 3.5 due to puncture: 10 mile turbo test done: Average power 290w

 

12

PRE-COMPETITION 1, Week 1

17/03/14

Mon

 

Rest

 

 

 

1:27

Road

 

6.5

 

18/03/14

Tues

 

MTB

 

Off-road/Road

3.5

1:29

Road

 

 

19/03/14

Wed

 

Rest

 

 

 

1:00

Turbo

4 x 5 @ 300w (115% FTP)

 

20/03/14

Thurs

 

VO2max 4x5mins

110%FTP

TT bike

1

2:05

Road

 

 

21/03/14

Fri

 

Level 3 (Tempo), continuous, even

82%FTP

Road

2

 

Rest

Bike Show Netherlands

 

22/03/14

Sat

Away

Bike Show Netherlands

 

 

 

 

 

 

 

23/03/14

Sun

Away

Bike Show Netherlands

 

 

 

 

 

 

 

13

PRE-COMPETITION 1, Week 2

24/03/14

Mon

 

VO2max 4x5mins

110%FTP

TT bike

1

1:00

Turbo

4 x 5 @ 300w (115% FTP)

12

 

25/03/14

Tues

 

MTB

 

Off-road/Road

3.5

3:23

MTB

 

 

26/03/14

Wed

 

Rest

 

 

 

1:30

Road

Easy spin in the sun

 

27/03/14

Thurs

 

VO2max 4x5mins 

110%FTP

TT bike

1

1:00

Turbo

4 x 5 @ 300w (115% FTP)

 

28/03/14

Fri

 

Level 3 (Tempo), continuous, even

82%FTP

Road

1

 

 

 

 

29/03/14

Sat

 

Level 3 (Tempo), continuous, even

85%FTP

Road

2

0:40

Turbo

 

 

30/03/14

Sun

 

Club Run

 

Road

3.5

1:30

Race

C-PB Q25/8 59:59 - NP 261w

 

14

PRE-COMPETITION 1, Week 3

31/03/14

Mon

 

Rest

 

 

 

 

 

 

6

 

01/04/14

Tues

 

VO2max 4x5mins 

110%FTP

TT bike

1

1:47

Road

Sun is out :-)

 

02/04/14

Wed

 

Sweetspot 3x15mins

92%FTP

TT bike

1.5

1:00

Race

C-PB Q10/42 23:15 - NP 280w

 

03/04/14

Thurs

 

Level 3 (Tempo)

82%FTP

Road

2

1:00

Road

Short of time ...

 

04/04/14

Fri

 

Rest

 

 

 

 

 

 

 

05/04/14

Sat

 

Pre-race session

Various

Up to you

0.5

1:30

Road

Easy ride with Sarah

 

06/04/14

Sun

Race

KCA Q25/8

 

Road

1

1:30

Race

1:00:54 NP 256w

 

15

PRE-COMPETITION 1, Week 4

07/04/14

Mon

 

Rest

 

 

 

 

 

 

10

 

08/04/14

Tues

 

Level 3 (Tempo)

78%FTP

Road

1

1:45

Road

 

 

09/04/14

Wed

 

VO2max 4x5mins 

110%FTP

TT bike

1

1:00

Race

P-PB Q10/42 23:18 - NP 286w

 

10/04/14

Thurs

 

Rest

 

 

 

1:14

Road

 

 

11/04/14

Fri

 

Threshold 2x20mins

FTP

TT bike

1

 

 

Driving to the New Forest

 

12/04/14

Sat

 

Level 3 (Tempo)

78%FTP

Road

2

3:33

Road

First lap with Sarah

 

13/04/14

Sun

 

Long, even, continuous ride

70%FTP

Road

5

3:29

Road

First lap with Sarah

 

16

PRE-COMPETITION 1, Week 5

14/04/14

Mon

 

Rest

 

 

 

 

 

 

7.5

 

15/04/14

Tues

 

VO2max 4x5mins 

110%FTP

TT bike

1

1:00

Turbo

4 x 5 @ 300w (115% FTP)

 

16/04/14

Wed

 

Sweetspot 3x15mins

92%FTP

TT bike

1.5

1:00

Race

C-PB Q10/42 23:14 - NP 286w

 

17/04/14

Thurs

 

Rest

 

 

 

1:51

Road

 

 

18/04/14

Fri

Test

10-mile Test

Max

TT bike

1

2:23

Road

test done 16/3/14

 

19/04/14

Sat

 

Long, even, continuous ride

65%FTP

Road

4

3:37

Road

 

 

20/04/14

Sun

Easter

Rest

 

 

 

 

Rest

heavy rain today ...

 

17

PRE-COMPETITION 2, Week 1

21/04/14

Mon

Race

TRC 9.3 mile 2 UP

 

Road

1

 

 

Marshal duties rather than racing

12

 

22/04/14

Tues

 

Rest

 

 

 

0:40

Turbo

pre-race session

 

23/04/14

Wed

 

Level 3 (Tempo)

82%FTP

Road

2

1:00

Race

DNF(P)

 

24/04/14

Thurs

 

Level 3 (Tempo)

85%FTP

Road

2

 

 

Too busy

 

25/04/14

Fri

 

Rest

 

 

 

1:12

Road

Easy ride feeling a bit coldy ... cut short due to rain

 

26/04/14

Sat

 

Level 3 (Tempo)

82%FTP

Road

2

 

 

 

 

27/04/14

Sun

 

Long, even, continuous ride

70%FTP

Road

5