Levels

Changes made ...

Level 2 -> Level 3 - tempo
Level 4 - LT -> Level 4 - LT

Week of year

Periodisation

Date

Day

Notes

Training Session

Target Power

Where?

Total Duration

Actual Duration

Data

Notes

Weekly Total (hours)

 

 

 

 

 

 

 

 

 

 

 

3:50

Road

Club Run

 

 

 

10

PRE-COMPETITION 1, Week 1

04/03/13

Mon

 

Rest

 

 

 

 

 

10.5

 

 

05/03/13

Tues

 

VO2max 3x5mins, as hard as you can

110% FTP+

Turbo

1

0:45

Turbo

Intervals @ 310w - was max effort for 5

 

 

06/03/13

Wed

 

Level 4 - LT 3x12mins

92% FTP

Road or Turbo

1.5

1:06

Turbo

Intervals @ 250w

 

 

07/03/13

Thurs

 

level 3 - tempo

82% FTP

Road

2

1:05

Turbo

Raining so turbo'ed

 

 

08/03/13

Fri

 

Rest

 

 

 

 

 

 

 

09/03/13

Sat

 

level 3 - tempo

82% FTP

Road

2

3:42

Road

3 punctures !!!

 

 

10/03/13

Sun

 

Long ride

72% FTP

Road

4

1:04

Road

Aborted when it started to sleet

 

 

11

PRE-COMPETITION 1, Week 2

11/03/13

Mon

 

Rest

 

 

 

 

 

11

 

 

12/03/13

Tues

 

VO2max 4x5mins, as hard as you can

110% FTP+

Turbo

1

0:55

Turbo

Intervals @ 305 - 310w

 

 

13/03/13

Wed

 

Level 4 - LT 3x12mins

92% FTP

Road or Turbo

1.5

1:05

Turbo

Intervals @ 250w

 

 

14/03/13

Thurs

 

level 3 - tempo

82% FTP

Road

2

1:05

Turbo

Snow on the ground so turbo'ed

 

 

15/03/13

Fri

 

Rest

 

 

 

 

 

Edge back from USA

 

 

16/03/13

Sat

 

level 3 - tempo

82% FTP

Road

2

 

Turbo

Hangover & raining - 1 hour tempo

 

 

17/03/13

Sun

 

Long ride

72% FTP

Road

4.5

3:50

Road

Raining

 

 

12

PRE-COMPETITION 1, Week 3

18/03/13

Mon

 

Rest

 

 

 

 

 

11

 

 

19/03/13

Tues

 

VO2max 4x5mins, as hard as you can

110% FTP+

Turbo

1

0:55

Turbo

Intervals @ 305 - 310w

 

 

20/03/13

Wed

 

Threshold 2x20mins as hard as poss

FTP+

Road or Turbo

1

1:05

Turbo

Intervals @ 259w

 

 

21/03/13

Thurs

 

level 3 - tempo

82% FTP

Road

2

1:53

Road

 

 

22/03/13

Fri

 

Rest

 

 

 

3:26

Road

Savage wind

 

 

23/03/13

Sat

 

level 3 - tempo

82% FTP

Road

2

 

 

Holiday

 

 

24/03/13

Sun

 

Long ride

72% FTP

Road

5

 

 

Holiday

 

 

13

PRE-COMPETITION 1, Week 4

25/03/13

Mon

 

Rest

 

 

 

 

 

11

 

 

26/03/13

Tues

 

VO2max 4x5mins, as hard as you can

110% FTP+

Turbo

1

0:55

Turbo

Intervals @ 305 - 310w

 

 

27/03/13

Wed

 

Threshold 2x20mins as hard as poss

FTP+

Road or Turbo

1

1:00

Turbo

Intervals @ 253/5w

 

 

28/03/13

Thurs

 

level 3 - tempo

82% FTP

Road

2

1:48

Road

 

 

29/03/13

Fri

Bank Hol

Rest

 

 

 

 

 

 

 

30/03/13

Sat

 

level 3 - tempo

82%

Road

2

2:55

Road

 

 

31/03/13

Sun

Easter

Long ride

72%

Road

5

1:35

Turbo

Snowing again ... cold setting in

 

 

14

PRE-COMPETITION 1, Week 5

01/04/13

Mon

BH Mon

Rest

 

 

 

 

 

Marshall@ 2 up. Sore throat :-(

3.5

 

 

02/04/13

Tues

 

VO2max 4x5mins, as hard as you can

110% FTP+

Turbo

1

 

Turbo

Cold kicked in so just did easy turn over

 

 

03/04/13

Wed

 

Rest

 

 

 

 

 

Feeling very coldy

 

 

04/04/13

Thurs

 

Threshold 2x20mins as hard as poss

FTP+

Turbo or Road

1

 

 

Took the day off work ...

 

 

05/04/13

Fri

 

Rest

 

 

 

 

 

Still rough

 

 

06/04/13

Sat

 

Pre-race session

Various

Road or Turbo

0.5

0:40

Turbo

Pre-event session

 

 

07/04/13

Sun

Race

Q25/8

 

Road

1

1:00

Race

-2 C ... very cold

 

 

15

PRE-COMPETITION 2, Week 1

08/04/13

Mon

 

Recovery spin or rest

 

 

 

 

 

Still feeling rough so resting

14

 

 

09/04/13

Tues

 

level 3 - tempo

82% FTP

Road

1.5

1:15

Turbo

Intervals @ 235-240w - still cough/snotty

 

 

10/04/13

Wed

 

Level 4 - LT 3x15mins

92% FTP

Road or Turbo

1.5

1:00

Race

Evening 10 ... still coughing

 

 

11/04/13

Thurs

 

level 3 - tempo

82% FTP

Road

2

1:00

Turbo

Intervals @ 220w - raining

 

 

12/04/13

Fri

 

Rest

 

 

 

 

 

 

 

13/04/13

Sat

 

Long ride - Level 1

75% FTP

Road

4

3:36

Road

Very windy ....

 

 

14/04/13

Sun

 

Long ride - Level 1

70% FTP

Road

5

4:26

Road

Very windy .... felt knackered at the end

 

 

16

PRE-COMPETITION 2, Week 2

15/04/13

Mon

 

Rest

 

 

 

 

 

3.5

 

 

16/04/13

Tues

 

Recovery spin or rest

 

 

 

 

 

 

 

17/04/13

Wed

 

Threshold 2x16mins as hard as poss

FTP+

Turbo or Road

1

1:00

Race

 

 

18/04/13

Thurs

 

VO2max 4x5mins, as hard as you can

110% FTP+

Turbo

1

1:00

Turbo

Intervals @ 300w

 

 

19/04/13

Fri

 

Rest

 

 

 

 

 

 

 

20/04/13

Sat

 

Pre-race session

Various

Road or Turbo

0.5

 

 

Not done due to Millbank 10k

 

 

21/04/13

Sun

Race

Q25/8

 

Road

1

1:30

Race

 

 

17

PRE-COMPETITION 2, Week 3

22/04/13

Mon

 

Recovery spin or rest

 

 

 

 

 

14

 

 

23/04/13

Tues

 

level 3 - tempo

82% FTP

Road

1.5

1:53

Road

 

 

24/04/13

Wed

 

Level 4 - LT 3x15mins

92% FTP

Road or Turbo

1.5

1:00

Race

 

 

25/04/13

Thurs

 

level 3 - tempo

82% FTP

Road

2

1:53

Road

 

 

26/04/13

Fri

 

Rest

 

 

 

 

 

 

 

27/04/13

Sat

 

Long ride - Level 1

75% FTP

Road

4

5:48

Road

with Mike

 

 

28/04/13

Sun

 

Long ride - Level 1

70% FTP

Road

5

 

 

Long walk on the beach with gareth & silvie

 

 

18

PRE-COMPETITION 2, Week 4

29/04/13

Mon

 

Rest

 

 

 

 

 

3.5

 

 

30/04/13

Tues

 

Recovery spin or rest

 

 

 

 

Road

Easy ride

 

 

01/05/13

Wed

 

Threshold 2x18mins as hard as poss

FTP+

Turbo or Road

1

1:00

Turbo

Intervals @ 260w

 

 

02/05/13

Thurs

 

VO2max 4x5mins, as hard as you can

110% FTP+

Turbo

1

1:00

Race

Intervals @ 310 - 316w

 

 

03/05/13

Fri

 

Rest

 

 

 

 

 

 

 

04/05/13

Sat

 

Pre-race session

Various

Road or Turbo

0.5

0:40

Turbo

 

 

05/05/13

Sun

Race

Q25/8

 

Road

1

1:00

Race

 

 

19

PRE-COMPETITION 2, Week 5

06/05/13

Mon

BH Mon

Recovery spin

60% FTP

Road

1

2:00

Road

on the Pinarello with Sarah (inc. pub stop)

7.5

 

 

07/05/13

Tues

 

Rest

 

 

 

 

 

 

 

08/05/13

Wed

 

Level 4 - LT 3x12mins

94% FTP

Road

1.5

1:10

Turbo

Intervals @ 240w

 

 

09/05/13

Thurs

 

Rest

 

 

 

 

 

 

 

10/05/13

Fri

 

Pre-race session

Various

Road or Turbo

0.5

0:40

Turbo

 

 

11/05/13

Sat

Race

B100/9

 

Road or Turbo

4.5

5:00

Race

 

 

12/05/13

Sun

 

Rest

 

 

 

 

 

 

 

20

COMPETITION

13/05/13

Mon

 

Recovery spin

60% FTP

Road

1

 

Rest

6

 

 

14/05/13

Tues

 

level 3 - tempo

82% FTP

Road

1

1:06

Road

 

 

15/05/13

Wed

 

VO2max 4x5mins, as hard as you can

110% FTP+

Turbo

1

1:00

Turbo

Intervals @ 290 - 300w (was scheduled as a rest)

 

 

16/05/13

Thurs

 

Level 4 - LT 3x12mins

94% FTP

Road

1.5

 

 

Powercut so no shower available so no cycling

 

 

17/05/13

Fri

 

Rest

 

 

 

1:02

Road

 

 

18/05/13

Sat

 

Pre-race session

Various

Road or Turbo

0.5

2:16

Road

 

 

19/05/13

Sun

Race

Q50/1 (maybe)

 

Road

2

3:33

Road

 

 

21

COMPETITION

20/05/13

Mon

 

Recovery spin

60% FTP

Road

1

 

Rest

4

 

 

21/05/13

Tues

 

Rest

 

 

 

 

Rest

Was going to ride but it rained

 

 

22/05/13

Wed

 

VO2max 2x5mins as hard as you can

110% FTP+

Road or Turbo

0.5

1:49

Road

2 hard 5 minute efforts

 

 

23/05/13

Thurs

 

VO2max 4x5mins as hard as you can

110% FTP+

Road or Turbo

1

1:45

Road

Ride with Mike

 

 

24/05/13

Fri

 

Rest

 

 

 

 

 

 

 

25/05/13

Sat

 

Pre-race session

Various

Road or Turbo

0.5

0:40

Turbo

 

 

26/05/13

Sun

Race

Q10/1

 

Road

1

4:00

Race

Followed by a ride with Sarah after

 

 

22

COMPETITION

27/05/13

Mon

BH Mon

Recovery spin

60% FTP

Road

1

1:00

Road

11.5

 

 

28/05/13

Tues

 

Threshold 2x16mins as hard as poss

FTP+

Road or Turbo

1

 

Rest

Turbo malfunction

 

 

29/05/13

Wed

 

Level 4 - LT 3x12mins

94% FTP

Road

1.5

1:10

Turbo

3 x 12 @ 240w

 

 

30/05/13

Thurs

 

level 3 - tempo

82% FTP

Road

2

1:30

Road

Tempo

 

 

31/05/13

Fri

 

Rest

 

 

 

 

 

 

 

01/06/13

Sat

 

level 3 - tempo

82% FTP

Road

2

1:30

Road

 

 

02/06/13

Sun

 

Long ride

72% FTP

Road

4

5:00

Race