Periodisation

Date

Day

Notes

Cycle Training Session

Target Power

Where?

Total Duration

Actual Duration

Data

Notes

Preparation 2,    Week 6

01/02/11

Tues

 

Level 2 - 60mins

 

Road

1

1:09

Turbo

248/147bpm all in TT position; Adamo is good

02/02/11

Wed

 

Sweetspot 2x18mins

275W

Turbo 

1

1:06

Turbo

275w/147bpm & 275w/154bpm :: aero position

03/02/11

Thurs

 

Level 2 - 2 hours

 

Road

2

2:32

Road

Level 2

04/02/11

Fri

 

Rest

 

 

 

 

 

05/02/11

Sat

 

MTB Ride

 

Off-road

2

3:05

MTB

06/02/11

Sun

 

Clubrun plus (80miles min)

 

Road

5

5:36

Road

inc. cafe stop

Pre-Competition 1, Week 1

07/02/11

Mon

 

Rest

 

 

 

 

 

08/02/11

Tues

 

Level 2 - 60mins

 

Road

1

1:41

Road

09/02/11

Wed

 

Sweetspot 2x20mins

275W

Turbo 

1

1:10

Turbo

269/143 & 271/146 - aero position

10/02/11

Thurs

 

Level 2 - 2 hours

 

Road

2

1:03

Turbo

Tipping with rain ... turbo session easyish

11/02/11

Fri

Run?

Rest

 

 

 

 

 

12/02/11

Sat

 

MTB Ride

 

Off-road

2

 

MTB

13/02/11

Sun

 

Clubrun plus (90miles min)

 

Road

5.5

 

Road

80 miles raining ...

Pre-Competition 1, Week 2

14/02/11

Mon

 

Rest

 

 

 

 

 

15/02/11

Tues

 

Level 2 - 2 hours

 

Road

2

2:24

Road

16/02/11

Wed

Run?

Rest

 

 

 

 

 

17/02/11

Thurs

 

Level 2 - 2 hours

 

Road

2

2:20

Road

18/02/11

Fri

 

Rest

 

 

 

 

 

19/02/11

Sat

 

100 miler

 

Road

6

1:15

Turbo

Heavy rain all day :-(

20/02/11

Sun

 

100 miler

 

Road

6

6:16

Road

Cold, fog & drizzle ... and punctures

Pre-Competition 1, Week 3

21/02/11

Mon

 

Rest

 

 

 

 

 

22/02/11

Tues

Run?

Rest

 

 

 

2:20

Road

Did session as I'd missed Saturdays

23/02/11

Wed

 

Sweetspot 2x22mins

275W

Turbo 

1

1:10

Turbo

2x20 @270w - legs feeling it.

24/02/11

Thurs

 

Level 2 - 2 hours

 

Road

2

2:25

Road

25/02/11

Fri

 

Rest

 

 

 

 

 

26/02/11

Sat

 

MTB Ride

 

Off-road

2

1:10

Turbo

Raining all day - skip loading in the morning

27/02/11

Sun

 

Clubrun plus (90miles min)

 

Road

5.5

5:40

Road

 

28/02/11

Mon

 

Rest

 

 

 

 

 

Pre-Competition 1, Week 4

01/03/11

Tues

 

Easy spin

< 160W

Turbo

0.5

0:40

Turbo

02/03/11

Wed

 

Sweetspot 3x15mins

275W

Turbo

1

1:15

Turbo

03/03/11

Thurs

Run?

Rest

 

 

 

 

 

04/03/11

Fri

 

Rest

 

 

 

2:28

MTB

Solo ride

05/03/11

Sat

 

MTB Ride

 

Off-road

2

 

 

Dinghy show

06/03/11

Sun

 

Clubrun plus (90miles min)

 

Road

5.5

5:50

Road

Pre-Competition 2, Week 1

07/03/11

Mon

 

Rest

 

 

 

 

 

08/03/11

Tues

 

Level 2 - 90mins briskly

 

Road

1.5

1:45

Road

09/03/11

Wed

 

Threshold 2x14mins

300W

Turbo

1

1:00

Turbo

2x15mins @ 300w - legs felt it but heart/lungs OK - aero position

10/03/11

Thurs

 

Level 2 - 2 hours briskly

 

Road

2

1:40

Road

Bit short of time; very windy

11/03/11

Fri

 

Rest

 

 

 

1:00

T1 T2

Pacing experiment

12/03/11

Sat

 

MTB Ride

 

Off-road

2

 

 

13/03/11

Sun

 

Clubrun plus (90miles min)

 

Road

5.5

5:42

Road

Pre-Competition 2, Week 2

14/03/11

Mon

 

Rest

 

 

 

 

 

15/03/11

Tues

 

Threshold 2x16mins

300W

Turbo

1

1:00

Turbo

16/03/11

Wed

Run?

Rest

 

 

 

 

 

17/03/11

Thurs

 

Level 2 - 2 hours briskly

 

Road

2

2:17

Road

18/03/11

Fri

 

Rest

 

 

 

 

 

19/03/11

Sat

 

100 miler

 

Road

6

5:59

Road

20/03/11

Sun

 

100 miler

 

Road

6

5:07

Road

Could have gone further but stopped with the others

Pre-Competition 2, Week 3

21/03/11

Mon

 

Rest

 

 

 

 

 

22/03/11

Tues

Run?

Rest

 

 

 

 

 

23/03/11

Wed

 

VO2max 4x5mins

320W?

Turbo

1

0:55

Turbo

Did this Tuesday as going out tomorrow

24/03/11

Thurs

 

Level 2 - 2 hours briskly

 

Road

2

1:45

Road

Tired so cut short

25/03/11

Fri

 

Rest

 

 

 

1:00

Road

10TT test run; PB 22:04, CPC by 50s, non-aero clothes on

26/03/11

Sat

 

MTB Ride

 

Off-road

2

 

 

Wedding

27/03/11

Sun

 

Clubrun plus (90miles min)

 

Road

5.5

5:08

Road

Club run with Andy

Pre-Competition 2, Week 4

28/03/11

Mon

 

Rest

 

 

 

 

 

29/03/11

Tues

 

Level 2 - 2 hours

 

Road

2

2:20

Road

30/03/11

Wed

 

VO2max 4x5mins

320W?

Turbo

1

0:55

Turbo

325w

31/03/11

Thurs

 

Threshold 2x18mins

300W

Turbo

1

1:05

Turbo

 

01/04/11

Fri

 

Pre-race session

n/a

Turbo

0.5

 

 

02/04/11

Sat

Race

Q10/24 - race 25 (10?)

 

Road

1

2:47

MTB

03/04/11

Sun

Race

Q25/20, 60 miles after

 

Road

4.5

5:04

Road

Competition, week 1

04/04/11

Mon

 

Rest

 

 

 

 

 

05/04/11

Tues

 

Pre-race session

n/a

Turbo

0.5

 

 

06/04/11

Wed

Race

TRC evening 10

 

Road

1

1:00

Road

C- PB 23:48

07/04/11

Thurs

 

Level 2

 

Road

2

 

 

Full day gardening

08/04/11

Fri

 

Rest

 

 

 

1:16

Road

Easy ride to ease off hammies aching from gardening

09/04/11

Sat

Race

Q10/19, pre-race in am

 

Road

1

1:00

Races

10/04/11

Sun

Race

Q25/8, 70 miles after

 

Road

5

1:30

Races

No pm training gluts painfull

Competition, week 2

11/04/11

Mon

 

Rest

 

 

 

1:45

Road

12/04/11

Tues

 

Pre-race session

n/a

Turbo

0.5

 

 

Rested

13/04/11

Wed

Race

TRC evening 10

 

Road

1

1:00

Races

14/04/11

Thurs

 

Level 2

 

Road

2

2:16

Road

15/04/11

Fri

 

Rest

 

 

 

 

 

16/04/11

Sat

 

100 miler

 

Road

6

5:10

Road

83 miles - some very steep hills

17/04/11

Sun

 

100 miler

 

Road

6

4:46

Road

80 miles

Competition, week 3

18/04/11

Mon

 

Rest

 

 

 

 

 

19/04/11

Tues

 

Pre-race session

n/a

Turbo

1:06

 

Road

Probably road too hard for pre-race ... but it was a nice sunny day

20/04/11

Wed

Race

TRC evening 10

 

Road

1

 

Races

21/04/11

Thurs

 

Level 2

 

Road

2

2:05

Road

Quite fast ride

22/04/11

Fri

 

Rest

 

 

 

 

 

23/04/11

Sat

 

MTB Ride

 

Off-road

2

3:24

Road

Road ride solo

24/04/11

Sun

 

Clubrun plus, min 100 miles

 

Road

6

6:00

Road
Road

Computer malfunction; guess 95 miles

Competition, week 4

25/04/11

Mon

 

Rest

 

 

 

5:00

Walk

13 mile hike with Sarah

26/04/11

Tues

 

Pre-race session

n/a

Turbo

0.5

 

REST

Back issue - visited Dan

27/04/11

Wed

Race

TRC evening 10

 

Road

1

1:00

Races

28/04/11

Thurs

 

Level 2

 

Road

2

1:09

Road

Cut short - back sore

29/04/11

Fri

 

Rest

 

 

 

 

 

30/04/11

Sat

 

Pre-race session

 

Turbo

0.5

3:26

Road

 

01/05/11

Sun

Race

Q10/22 - race 10

 

Road

1

5:42

Road

LEJoG Preparation

02/05/11

Mon

BH Mon

100-miler?

 

Road

6

 

 

03/05/11

Tues

 

Rest

 

 

 

1:16

Road

04/05/11

Wed

Race

TRC 10, pre-race during daytime

 

Road

1

1:00

Races

C- PB 23:20

05/05/11

Thurs

 

Level 2 - 2 hours, very brisk

 

Road

2

2:20

Road

06/05/11

Fri

 

Rest

 

 

 

 

 

07/05/11

Sat

 

Pre-race session

 

Turbo

0.5

1:10

Road

08/05/11

Sun

Race

Q25/8 - then 75 miles after

 

Road

6

3:00

Races

C- PB 1:01:18 Road 20 miles after

LEJoG Preparation

09/05/11

Mon

 

Rest

 

 

 

 

 

10/05/11

Tues

 

Pre-race session

 

Turbo

0.5

1:08

Road

11/05/11

Wed

Race

TRC evening 10

 

Road

1

1:00

Races

12/05/11

Thurs

 

Rest

 

 

 

2:22

Road

13/05/11

Fri

 

Level 2 - 2 hours, very brisk

 

Road

2

3:45

Road

14/05/11

Sat

 

Rest

 

 

 

 

 

Helping at sailing club

15/05/11

Sun

 

Level 2 - 2 hours, very brisk

 

Road

2

3:35

Road

-

16/05/11

Mon

 

Rest

 

 

 

 

rest

17/05/11

Tues

 

Pre-race session

 

Turbo

0.5

 

rest

18/05/11

Wed

Race

TRC evening 10

 

Road

1

 

 

19/05/11

Thurs

 

Rest

 

 

 

 

 

20/05/11

Fri

 

travel

 

Road

 

 

 

Travel to Cornwall

21/05/11

Sat

 

LEJOG

 

Road

 

 

 

22/05/11

Sun

 

LEJOG

 

Road

 

 

Road

Ride starts

-

23/05/11

Mon

 

LEJOG

 

Road

 

 

Road

24/05/11

Tues

 

LEJOG

 

Road

 

 

Road

25/05/11

Wed

 

LEJOG

 

Road

 

 

Road

26/05/11

Thurs

 

LEJOG

 

Road

 

 

Road

27/05/11

Fri

 

LEJOG

 

Road

 

 

Road

28/05/11

Sat

 

LEJOG

 

Road

 

 

Road

29/05/11

Sun

 

LEJOG

 

Road

 

 

Road

 

30/05/11

Mon

 

LEJOG

 

Road

 

 

Road

Ride ends

31/05/11

Tues

 

travel