Periodisation

Date

Day

Notes

Cycle Training Session

Target Power

Where?

Total Duration

Actual Duration

Data

Notes

COMPETITION - Week 5

04/07/11

Mon

 

Rest

 

05/07/11

Tues

 

VO2max Intervals 4x5mins

very hard

Turbo

1

1:37

ROAD

Legs still sore from stag football so just went for a ride.

06/07/11

Wed

 

Recovery spin

 

Road

1

0:30

TURBO

Turbo spin due to rain :-(

07/07/11

Thurs

 

VO2max Intervals 4x5mins

very hard

Turbo

1

0:55

TURBO

327-333w - bit jaded after last nights curry/beers

08/07/11

Fri

 

Rest

 

09/07/11

Sat

 

Pre-race session

 

Turbo or Road

0.5

 

TURBO

10/07/11

Sun

Race

10-mile TT Q10/30

 

Road

1

 

RACES

COMPETITION - Week 6

11/07/11

Mon

 

Rest

 

12/07/11

Tues

 

VO2max Intervals 4x5mins

very hard

Turbo

1

0:55

TURBO

13/07/11

Wed

 

Level 2 - very brisk - TT bike

 

Road

1

1:26

ROAD

Very windy

14/07/11

Thurs

 

Level 2 - brisk - on TT bike

 

Road

2

2:00

ROAD

Very windy & raining

15/07/11

Fri

 

Rest

16/07/11

Sat

 

Pre-race session

 

Turbo or Road

0.5

0:38

TURBO

17/07/11

Sun

Race

25-mile TT Q25/8

 

Road

1

1:10

TURBO

DNA (A) Very windy & raining 2x20 @ 288/144 & 288/148

COMPETITION - Week 7

18/07/11

Mon

 

Rest

 

 

 

0:55

TURBO

Very windy & raining - 4 x 5 @ 332 - 340w

19/07/11

Tues

 

Level 2 - brisk - on TT bike

 

Road

2

1:57

ROAD

20/07/11

Wed

 

Longer ride - Level 1, TT bike

Road

3

 

 

OOO with work

21/07/11

Thurs

Lofts Wedding

     

 

TURBO

289/147 & 290/151

22/07/11

Fri

Beer Fest

Rest

 

     

Painting weatherboard

23/07/11

Sat

Rest

Rest

 

 

 

2:16

ROAD

24/07/11

Sun

 

Extended Club Run

 

Road

5

4:04

ROAD

COMPETITION - Week 8

25/07/11

Mon

 

Rest

 

26/07/11

Tues

 

VO2max Intervals 4x5mins

very hard

Turbo

1

 

TURBO

330+ intervals

27/07/11

Wed

 

Recovery spin

 

Road

1

 

 

Was going to do the evening 10 but it poured down

28/07/11

Thurs

 

Threshold 2x20mins

very hard

Turbo or Road

1

 

TURBO

302/154 & 305/160

29/07/11

Fri

 

     

 

ROAD

Went for a easy ride as it was sunny

30/07/11

Sat

 

Pre-race session

 

Turbo or Road

0.5

 

ROAD

Went on the road as it was a nice day :-)

31/07/11

Sun

Race

25-mile TT Q25/8

 

Road

1

 

RACE

Taper

01/08/11

Mon

 

Rest

 

02/08/11

Tues

 

Recovery spin

 

Road

1

1:00

ROAD

level 2 on TT bike

03/08/11

Wed

 

Sweetspot 3x15mins on TT bike

HR L3

Road

1.5

1:05

TURBO

3 x 12 @ 310w

04/08/11

Thurs

 

Recovery spin

 

Road

1

 

Done

05/08/11

Fri

 

Rest

 

06/08/11

Sat

 

Pre-race session

 

Turbo or Road

0.5

 

Done

07/08/11

Sun

Race

100-mile TT KCA

 

Road

4.5

 

RACES

Recovery

08/08/11

Mon

 

Rest

 

09/08/11

Tues

 

Recovery spin

 

Road

1

 

 

Not done

10/08/11

Wed

 

Rest

 

11/08/11

Thurs

 

Ride for enjoyment (Level 2?)

Road

2

 

 

Not done

12/08/11

Fri

 

Ride for enjoyment (Level 2?)

Road

2

 

 

Drove down to Mounts Bay

13/08/11

Sat

Sailing

Rest

 

14/08/11

Sun

Sailing

Rest

 

Recovery

15/08/11

Mon

Sailing

Rest

 

16/08/11

Tues

Sailing

Rest

 

17/08/11

Wed

Sailing

Rest

 

18/08/11

Thurs

Sailing

Rest

 

19/08/11

Fri

Sailing

Rest

 

20/08/11

Sat

Sailing

Rest

 

21/08/11

Sun

Sailing

Club Run

 

Road

3

3:25

ROAD

Very humid ...

Competition

22/08/11

Mon

 

Rest

 

23/08/11

Tues

 

Level 2 - brisk effort

 

Road

1

 

TURBO

Very heavy rain :-( so turboed 3 x 12 x 280-290w - felt hard ...

24/08/11

Wed

 

Sweetspot 3x15mins

 

Road

1.5

 

 

Sarah's birthday

25/08/11

Thurs

 

Level 2 - brisk effort

 

Road

2

 

 

Weatherboarding

26/08/11

Fri

 

Rest

 

Weatherboarding

27/08/11

Sat

 

Threshold 2x20mins

Very hard

Turbo or Road

1

 

 

Weatherboarding

28/08/11

Sun

 

Level 2 - very brisk effort

 

Road

1

3:41

ROAD

Club run

Competition

29/08/11

Mon

 

Rest

 

30/08/11

Tues

 

VO2max 4x5mins

very hard

Turbo

1

1:38

ROAD

Road ride - went too hard for race tomorrow

31/08/11

Wed

Race

Evening 10

 

 

 

 

RACES

01/09/11

Thurs

 

Threshold 2x20mins

very hard

Turbo or Road

1

 

 

Weatherboarding

02/09/11

Fri

 

Level 2 - very brisk

 

Road

1

 

 

Weatherboarding

03/09/11

Sat

Wedding

Rest

 

Wedding

04/09/11

Sun

 

VO2max 4x5mins

 

Road

1

3:30

ROAD

Club run

Competition

05/09/11

Mon

 

Sweetspot 3x15mins

HR L3

Road

1.5

 

 

Weatherboarding

06/09/11

Tues

 

Rest

 

Weatherboarding

07/09/11

Wed

 

VO2max 4x5mins

very hard

Turbo

1

 

 

Weatherboarding

08/09/11

Thurs

 

Threshold 2x20mins

very hard

Turbo or Road

1

1:35

ROAD

09/09/11

Fri

 

Rest

 

10/09/11

Sat

 

Pre-race session

 

Turbo or Road

0.5

 

 

Weatherboarding

11/09/11

Sun

Race

25-mile TT Q25/12 

 

Road

1

3:35

ROAD

DNS due to wind & rain; did the club run; 4 punctures in group :-(

Competition

12/09/11

Mon

 

Recovery spin

 

Road

1

 

 

13/09/11

Tues

 

VO2max 4x5mins

very hard

Turbo

1

1:36

ROAD

 

14/09/11

Wed

 

Recovery spin

 

Road

1

 

 

15/09/11

Thurs

 

Threshold 2x20mins

very hard

Turbo or Road

1

   

16/09/11

Fri

 

Rest      

1:36

ROAD

17/09/11

Sat

 

Pre-race session

 

Turbo or Road

0.5

 

 

18/09/11

Sun

Race

25-mile TT Q25/10

 

Road

1

3:49

ROAD

Club Run

Competition

19/09/11

Mon

 

Recovery spin

 

Road

1

 

 

20/09/11

Tues

 

VO2max 4x5mins

very hard

Turbo

1

1:36

ROAD

21/09/11

Wed

 

Recovery spin

 

Road

1

 

 

Holiday - Mallorca

22/09/11

Thurs

 

Threshold 2x20mins

very hard

Turbo or Road

1

 

WALK

Holiday - Mallorca

23/09/11

Fri

 

Rest

 

   

4:16

ROAD

Holiday - Mallorca

24/09/11

Sat

 

Pre-race session

 

Turbo or Road

0.5

 

Holiday - Mallorca

25/09/11

Sun

Race

25-mile TT Q25/20

 

Road

1

 

WALK

Holiday - Mallorca