Rick's Q1 Training Plan (Q1 Training Zones)

Week of year Week of plan Periodisation Date Day Training Session Target Power or Details
Where?
Total Duration Data
Comments
   
  24/12/08 Wed Long ride Road 3 081224
Level 1/2/3/Max 21% 45% 6% 0% AveHR 134bpm
  25/12/08 Thu  
  26/12/08 Fri  
  27/12/08 Sat Long ride Road 3 081227
Level 1/2/3/Max 15% 42% 12% 8% AveHR 142bpm; Ridden with Mike, some hard hills very cold
  28/12/08 Sun  
1 - PHASE - prelim 29/12/08 Mon High Resistance 275W Turbo 1 081229
TT position except last set which require me to get out of the saddle
30/12/08 Tues -  
31/12/08 Wed Level 2 (241w) 1hr of effort Turbo 1.1 081231
241w 139bpm Very dull. Seemed quite easy but got a bit numb due to no change in position at all; all done in the TT pos.
01/01/09 Thurs New Year's Day  
02/01/09 Fri Long ride Road 3 090102
Level 1/2/3/Max 21% 41% 10% 3% AveHR 137bpm Ride with Mike & Mark
03/01/09 Sat          
04/01/09 Sun Level 2 (246w) 1hr of effort Turbo 1:20 090104
Effort Zone: 1 hour/246w/146bpm.
2 - PHASE - prelim 05/01/09 Mon          
06/01/09 Tues High Resistance 275W Turbo 1 No data
Did the 60rpm session seated but power dropped off ...
07/01/09 Wed          
08/01/09 Thurs Level 2 1hr of effort Turbo 1:20 090108
Effort Zone: 1 hour/245w/148bpm.
09/01/09 Fri Boat Show      
10/01/09 Sat Skiing        
11/01/09 Sun Skiing      
3 - 12/01/09 Mon Skiing  
13/01/09 Tues Skiing  
14/01/09 Wed Skiing  
15/01/09 Thurs Skiing  
16/01/09 Fri Skiing  
17/01/09 Sat Skiing  
18/01/09 Sun Skiing        
4 1 PHASE 1, build 1 19/01/09 Mon Level 2 1hr of effort Turbo 1:20 090119
Effort Zone: 1 hour/246w/141bpm. Felt quite easy, rested or alltitude living?
20/01/09 Tues Rest      
21/01/09 Wed High Resistance 280W Turbo 1 090121
Did the 60rpm session seated but power dropped off ...
22/01/09 Thurs Rest      
23/01/09 Fri Level 2 1hr of effort Road 1.20 090123
Effort Zone: 1 hour/251w/145bpm/85rpm on 50x14
24/01/09 Sat Long ride   Road 3 090124
Level 1/2/3/Max 15% 42% 11% 7% AveHR 143bpm
25/01/09 Sun Rest      
5 2 PHASE 1, build 2 26/01/09 Mon Level 2 75mins of effort Road 1.35 090126
93% in Zone 2; Ave HR 146bpm Ave Sp 17.2mph
27/01/09 Tues Rest  
28/01/09 Wed High Resistance 280W Turbo 1:20 090128
29/01/09 Thurs Rest  
30/01/09 Fri Level 2 75mins of effort Road 1.30 090130
96% in Zone 2: Ave HR 147bpm Ave Sp, 16.5mph; icy, bit iffy at times
31/01/09 Sat Long ride Road 3  
01/02/09 Sun Rest  
6 3 PHASE 1, build 3 02/02/09 Mon Level 2 75mins of effort Turbo 1.30 090202
Effort Zone: 75mns/250w/145bpm/85rpm on 50x14 - 80% of MHR
03/02/09 Tues High Resistance 280W Turbo 1:15 090203
Hard session; legs struggled a bit
04/02/09 Wed Rest      
05/02/09 Thurs Level 2 75mins of effort Road 1.30 090205
Gluts ached a bit
06/02/09 Fri High Resistance 280-285W Turbo 1 090206
07/02/09 Sat Rest        
08/02/09 Sun Long ride   Road 3 090208
7 4 PHASE 1, recovery 09/02/09 Mon Rest  
10/02/09 Tues High Resistance 280W Turbo 1:15 090210
11/02/09 Wed Rest  
12/02/09 Thurs Level 2 75mins of effort Road 1.30 090212
13/02/09 Fri Rest  
14/02/09 Sat Long ride Road 3;10 090214
15/02/09 Sun Rest        
8 5 PHASE 1, build 4 16/02/09 Mon Sweetspot 2x15mins 270-280W Turbo 1:05 090216
280w/146bpm + 282w/149bpm
17/02/09 Tues Rest      
18/02/09 Wed High Resistance 280W Turbo 1:05 090218
Intervals done at 285w
19/02/09 Thurs Rest      
20/02/09 Fri Level 2 75mins of effort Road 1.30 090220
21/02/09 Sat Long ride   Road 3.5 090221
22/02/09 Sun Rest     Sailing
9 6 PHASE 1, build 5 23/02/09 Mon Sweetspot 2x18mins 270-280W Turbo 1 090223
280w/138bpm & 285w/142bpm
24/02/09 Tues Rest  
25/02/09 Wed High Resistance 280W Turbo 1 090225
Intervals done at 285w
26/02/09 Thurs Rest  
27/02/09 Fri Level 2 90mins of effort Road 1:48 090227
28/02/09 Sat Long ride Road 3.31 090228
01/03/09 Sun Rest  
10 7 PHASE 1, build 6 02/03/09 Mon Sweetspot 2x20mins 270-280W Turbo 1 090302
286/148 & 288/152
03/03/09 Tues High Resistance 280W Turbo 1 090303
Intervals done at 287w
04/03/09 Wed Rest      
05/03/09 Thurs Sweetspot 2x20mins 270-280W Turbo 1 090305
287/150 & 288/153
06/03/09 Fri Level 2 90mins of effort Road 2:38 090306
07/03/09 Sat Long ride   Road 3.5 DINGHY SHOW
Not done :-(
08/03/09 Sun Rest     DINGHY SHOW
11 8 PHASE 1, recovery 09/03/09 Mon Rest  
10/03/09 Tues 10-mile Test 324w Turbo 1 090310
PB ... but started too hard; poor pacing
11/03/09 Wed Rest  
12/03/09 Thurs 10-mile Test 330w Turbo 1 090312
PB: 22:59 / 330w / 170bpm / 87rpm / 50x13 (should have been a 2x20SS)
13/03/09 Fri Rest 090313
Long ride as I can do tomorrow
14/03/09 Sat Long ride Road 3 Working Party @ WYC
15/03/09 Sun Rest       Fishing
12 9 PHASE 2, build 1 16/03/09 Mon Threshold 2x15mins 310W Turbo 1 090316
Done with the new lower position
17/03/09 Tues Rest      
18/03/09 Wed Sweetspot 2x20mins 280W Turbo 1 090318
288w/152bpm 289w/155bpm
19/03/09 Thurs Rest      
20/03/09 Fri Long ride   Road 3:28 090320
21/03/09 Sat          
22/03/09 Sun Level 2 90mins of effort Road 2 090322
13 10 PHASE 2, build 2 23/03/09 Mon Threshold 2x18mins 310W Turbo 1 090323
305 intervals - legs struggled
24/03/09 Tues Rest  
25/03/09 Wed Sweetspot 2x20mins 280W Turbo 1 090325
290/293 - felt quite easy
26/03/09 Thurs Rest  
27/03/09 Fri Level 2 90mins of effort Road 2:14 090327
28/03/09 Sat Long ride Road 3.5 090328
Cut short due to bad weather :-(
29/03/09 Sun Rest  
14 11 PHASE 2, build 3 30/03/09 Mon Threshold 1x15mins 310W Turbo 1 090330
31/03/09 Tues Pre-race session   Turbo 0.5 090331
Eqipment test
01/04/09 Wed Race 10   Road 1 090401
Road Bike (TT Pos) Road Wheels 19mph Easterly winner 23:28
02/04/09 Thurs Recovery spin   Either 0.5 090402
03/04/09 Fri Threshold 2x20mins 310W Turbo 1 090403
304/306w
04/04/09 Sat          
FOOTBALL
05/04/09 Sun Long ride   Road 3.5 090405
15 12 PHASE 2, recovery 06/04/09 Mon Level 2 75mins of effort Road 1:47 090406
Should have been 2x20 of 310w
07/04/09 Tues PreRace   Turbo 50 090407
08/04/09 Wed Race 10 Road 1 090408
Road Bike (TT Pos) Disk Wheels winner 23:14 12mph W 14 C
09/04/09 Thurs Recovery Spin   Turbo 0.5 090409
10/04/09 Fri Threshold 1x20mins 310W Turbo 1 090410
Sailing 2 hours medium/heavy
11/04/09 Sat Pre-race session Turbo 0.5 090411
12/04/09 Sun Race 25 Road 1 090412
Road Bike (TT Pos) Disk Wheels Winner 55:09 5mph NE 12 C
16 13 PHASE 2, build 4 13/04/09 Mon Recovery spin   Either 0.5 090413
Sailing pm 2 hours Light
14/04/09 Tues Pre-race session   Turbo 0.5 090414
15/04/09 Wed Race 10   Road 1 090415
Road Bike (TT Pos) Disk Wheels winner 23:14 14mph E 16 C
16/04/09 Thurs Recovery spin   Either 0.5 090416
17/04/09 Fri Threshold 1x20mins 310-320W Turbo 45 090417
18/04/09 Sat Level 2 110mins of effort Road 2  
19/04/09 Sun Rest     5:53 090419
Downlands 100 mile Sportive