Week of year

Periodisation

Date

Day

Notes

Training Session

Target Power

Where?

Total Duration

Actual Duration

Data

Notes

Weekly Total (hours)

 

 

 

 

 

 

 

 

 

 

 

22

COMPETITION

27/05/12

Sun

 

Long ride

 

Road

5

4:59

Road

Got dropped on a few hills riding with the fast group

5.5

28/05/12

Mon

 

Rest

 

 

 

 

 

Felt rough went to bed early

29/05/12

Tues

 

VO2max 2x5mins

350W

Turbo or Road

0.5

 

Missed

Still rough

30/05/12

Wed

Race

Evening 10

 

Road

1

 

Races

 

31/05/12

Thurs

 

Recovery spin

 

Road

1

2:00

Road

Easy ride

01/06/12

Fri

 

Rest

 

 

 

 

 

 

02/06/12

Sat

 

Pre-race session

 

Turbo or Road

0.5

0:40

Turbo

 

03/06/12

Sun

Race

KCA 50, Q50/11

 

Road

2.5

3:00

Races

PB

23

COMPETITION

04/06/12

Mon

Race

10k running race (for fun)

 

 

 

 

 

Cancelled by organiser due to severe weather

11.5

05/06/12

Tues

 

Recovery spin

 

Road

1

2:20

Road

Ride with Sarah

06/06/12

Wed

Race

Evening 10

 

Road

1

0:40

Run

Hammering down with rain so did 40 minutes on treadmill

07/06/12

Thurs

 

Recovery spin

 

Road

1

1:28

Road

 

08/06/12

Fri

 

Sweetspot 3x15mins

290W

Turbo or Road

1.5

0:40

Run

Short of time ...

09/06/12

Sat

 

Level 2 on TT bike

 

Road

2

3:20

Road

 

10/06/12

Sun

 

Long ride

 

Road

5

4:00

Road

 

24

COMPETITION

11/06/12

Mon

 

Rest

 

 

 

 

 

 

7.5

12/06/12

Tues

 

Pre-race session

 

Turbo or Road

0.5

0:38

Turbo

Done

13/06/12

Wed

Race

Evening 10

 

Road

1

1:00

Races

C-PB by 1s :-)

14/06/12

Thurs

 

Recovery spin

 

Road

1

1:05

Road

 

15/06/12

Fri

 

Rest

 

 

 

 

 

 

16/06/12

Sat

 

Pre-race session

 

Turbo or Road

0.5

0:38

Turbo

 

17/06/12

Sun

Race

KCA 100, Q100

 

Road

4.5

5:00

Races

Very hard day due to high winds

25

RECOVERY

18/06/12

Mon

 

Rest

 

 

 

 

 

 

1

19/06/12

Tues

 

Recovery spin

 

Road

1

2:12

Road

with Sarah

20/06/12

Wed

 

Rest

 

 

 

1:46

Road

 

21/06/12

Thurs

Sailing**

)

 

 

 

 

 

 

22/06/12

Fri

Sailing**

)

 

 

 

 

 

 

23/06/12

Sat

Sailing**

)

 

 

 

 

 

 

24/06/12

Sun

Sailing**

)

 

 

 

 

 

 

26

MAINTENANCE

25/06/12

Mon

Sailing**

)  As much riding as you can fit in

 

 

3:28

Road

Very hilly - the only ride possible

0

26/06/12

Tues

Sailing**

)   I'm guessing this won't be a lot!

 

 

 

 

 

27/06/12

Wed

Sailing**

)

 

 

 

 

 

 

28/06/12

Thurs

Sailing**

)

 

 

 

 

 

 

29/06/12

Fri

Sailing**

)

 

 

 

 

 

 

30/06/12

Sat

Sailing**

)

 

 

 

 

 

 

01/07/12

Sun

Sailing**

)

 

 

 

 

 

 

27

PRE-COMPETITION, Week 1

02/07/12

Mon

 

Level 1 ride

 

Road

1

 

 

 

4.5

03/07/12

Tues

VO2max 4x5mins

340W

Turbo or Road

1

6:07

RoadRoadRoad

Visit to Stage3 of the TdF -100 miles plus a bit more. 6:07 total; rode quite hard

04/07/12

Wed

 

Recovery spin

 

Road

1

 

 

 

05/07/12

Thurs

 

VO2max 4x5mins

350W+

Turbo or Road

1

1:00

Turbo

 

06/07/12

Fri

 

Rest

 

 

 

   

 

07/07/12

Sat

 

Pre-race session

 

Turbo or Road

0.5

 

 

Diarrhea attack ...

08/07/12

Sun

Race

VTTA 10, Q10/30

 

Road

1

DNS(A)

 

Still sick :-(

28

PRE-COMPETITION, Week 2

09/07/12

Mon

 

Rest

 

 

 

 

 

 

5.5

10/07/12

Tues

 

Threshold 2x18mins

315W

Turbo or Road

1

1:00

Turbo

Level 3 ride ~ 306w = ~157 - 160bpm manageable but hard

11/07/12

Wed

 

Level 2

 

Road

2

1:47

Road

Got very wet :-(

12/07/12

Thurs

 

Rest

 

 

 

1:36

Road

Sun was out so I went for a ride ...

13/07/12

Fri

 

Threshold 2x20mins

315W

Turbo or Road

1

1:05

Road

very windy

14/07/12

Sat

New Forest

Rest

 

 

 

 

 

Driving

15/07/12

Sun

New Forest

VO2max 4x5mins

 

Road

1.5

1:43

Road

 

29

PRE-COMPETITION, Week 3

16/07/12

Mon

New Forest

Level 2

 

Road

1.5

 

 

 

13.5

17/07/12

Tues

New Forest

Long ride - level 1

 

Road

4

3:15

Road

 

18/07/12

Wed

New Forest

Rest

 

 

 

 

 

 

19/07/12

Thurs

New Forest

Sweetspot 3x15mins

 

Road

1.5

1:15

Road

 

20/07/12

Fri

New Forest

Level 2

 

Road

1.5

 

 

 

21/07/12

Sat

New Forest

Long ride - level 1

 

Road

5

 

 

Driving home

22/07/12

Sun

New Forest

Rest

 

 

 

4:27

Road

 

30

PRE-COMPETITION, Week 4

23/07/12

Mon

 

VO2max 2x5mins

350W

Turbo or Road

0.5

 

 

 

4.5

24/07/12

Tues

 

Pre-race session

 

Turbo or Road

0.5

1:45

Road

 

25/07/12

Wed

Race

Duathlon 3k/16k/3k ish

 

Fowlmead

1

2:06

Road

Easy ride with Sarah

26/07/12

Thurs

 

Recovery spin

 

Turbo or Road

1

2:12

Road

 

27/07/12

Fri

 

Rest

 

 

 

 

 

 

28/07/12

Sat

 

Pre-race session

 

Turbo or Road

0.5

 

 

Went to watch mens Road race; lots of walking

29/07/12

Sun

Race

De Laune 25, Q25/8

 

Road

1

1:30

Races

 

31

PRE-COMPETITION, Week 5

30/07/12

Mon

 

Rest

 

 

 

 

 

 

14

31/07/12

Tues

 

Level 2

 

Road

2

2:15

Road

 

01/08/12

Wed

 

Recovery spin

 

Road

1

 

 

Watching the Olympic TT :-)

02/08/12

Thurs

Race

Evening 10

 

Road

1

1:40

Road

 

03/08/12

Fri

 

Rest

 

 

 

 

 

 

04/08/12

Sat

 

Long ride

 

Road

6

4:04

Road

Back in time for watching the Olympics

05/08/12

Sun

 

Long ride

 

Road

4

3:24

Road

Back in time for watching the Olympics

32

PRE-COMPETITION, Week 6

06/08/12

Mon

 

Rest

 

 

 

 

 

 

13

07/08/12

Tues

 

VO2max 2x5mins

 

Turbo or Road

0.5

 

 

Hyde Park for mens triathlon

08/08/12

Wed

 

Pre-race session

 

Turbo or Road

0.5

1:39

Road

 

09/08/12

Thurs

Race

Evening 10

 

Road

1

1:48

Road

 

10/08/12

Fri

 

Rest

 

 

 

 

 

 

11/08/12

Sat

 

Long ride

 

Road

6

3:15 + 2:05

Road Road

last 30 with Sarah

12/08/12

Sun

 

Long ride

 

Road

5

3:08

Road

back in time to go to the races

33

COMPETITION

13/08/12

Mon

 

Rest

 

 

 

 

 

 

4

14/08/12

Tues

 

Pre-race session

 

Turbo or Road

0.5

2:07

Road

Ride with Sarah

15/08/12

Wed

Race

Evening 10

 

Road

1

1:15

Turbo

Raining & very windy, turbo

16/08/12

Thurs

 

Recovery spin

 

Road

1

0:55

Road

testing new aero bars ... USE Tula :-)

17/08/12

Fri

 

VO2max 2x5mins

350W

Turbo or Road

0.5

 

 

Resting ....

18/08/12

Sat

Party

Rest

 

 

 

1:10

Road

testing new bars - then party, didn't eat well

19/08/12

Sun

Race

VTTA 25, Q25/12

 

Road

1

2:00

Races
Road

Did a ride with Sarah after

34

COMPETITION

20/08/12

Mon

 

Rest

 

 

 

 

 

 

10

21/08/12

Tues

 

Level 2

 

Road

2

2:14

Road

 

22/08/12

Wed

 

Recovery spin

 

Road

1

1:02

Road

On TT bike: HRM playing up

23/08/12

Thurs

Race

Evening 10

 

Road

1

1:00

Races

C-PB

24/08/12

Fri

 

Rest

 

 

 

3:22

Road

Easy ride with Sarah

25/08/12

Sat

 

Long ride

 

Road

6

2:00

Turbo

Raining so turboed

26/08/12

Sun

Party

Rest

 

 

 

4:30

Road

Computer problem

35

COMPETITION

27/08/12

Mon

 

Recovery spin

 

Road

1

 

Rest

 

15.5

28/08/12

Tues

 

Sweetspot 3x10mins 

290W

Turbo or Road

1

1:00

Road

 

29/08/12

Wed

 

Rest

 

 

 

1:00

Races

PB Raining again so did a turbo test

30/08/12

Thurs

 

Level 2

 

Road

1

1:09

Road

 

31/08/12

Fri

 

Rest

 

 

 

 

Rest

 

01/09/12

Sat

 

Pre-race session

 

Turbo or Road

0.5

 

Rest

rest

02/09/12

Sun

Race

KCA 12-hour

 

Road

12

12

Races