Week of year

Week of plan

Periodisation

Weekly Total (hours)

Date

Day

Notes

Cycle Training Session

Target Power

Where?

Total Duration

Data

Notes

 

 

 

 

 

 

 

 

 

 

 

30/04/10

Fri

 

Level 2

 

Road

2

100430

 

01/05/10

Sat

 

Recovery spin

 

Road

1

Sailing

 

02/05/10

Sun

 

Threshold 2x20mins

325W

Turbo

1

100502

320/151 & 313/156 ... couldn't hold 325

18

66

PHASE 3

5.5

03/05/10

Mon

 

VO2max 2x5mins

355W

Turbo

1

100503

358/156 & 358/160, felt OK but legs tired later that evening

04/05/10

Tues

 

Pre-race session

 

Turbo

 

100504

 

05/05/10

Wed

Race

Evening 10

 

Road

1

100505

 

06/05/10

Thurs

 

Rest

 

 

07/05/10

Fri

 

Pre-race session

 

Turbo

0.5

100507

 

08/05/10

Sat

Race

OPEN E2/25

 

Road

1

2010 Races

Cold, raining & windy

09/05/10

Sun

Race

OPEN Q25/8

 

Road

1

2010 Races

Cold, damp & windy with empty legs

19

67

PHASE 4

6.5

10/05/10

Mon

 

Rest

 

 

11/05/10

Tues

 

Pre-race session

 

Turbo

0.5

100511

Just did recovery 30 mins

12/05/10

Wed

Race

Evening 10

 

Road

1

2010 Races

 

13/05/10

Thurs

 

Level 2

 

Road

1:16

100513

Recovery ride

14/05/10

Fri

 

Level 2

 

Road

4:10

100514

Ride to Park Farm Camping - head wind all the way

15/05/10

Sat

Away

Rest

 

Rest

16/05/10

Sun

Train eve

Recovery spin

 

Road

3:30

100516

Ride back from Park Farm Camping

20

68

PHASE 4

6.5

17/05/10

Mon

 

Rest

325W

Turbo

1

Rest

 

18/05/10

Tues

 

Fitness Testing

 

Road

1

Report

Fitness test done; about 1:15 riding

19/05/10

Wed

Race

Evening 10

 

Road

1

2010 Races

 

20/05/10

Thurs

 

Recovery spin

 

Road

1

 

 

21/05/10

Fri

 

Rest

 

 

22/05/10

Sat

 

Pre-race session

 

Turbo

0.5

100522

 

23/05/10

Sun

Race

Open Q50/11

 

Road

2

2010 Races

 

21

69

PHASE 4

10

24/05/10

Mon

 

Recovery spin

 

Road

1

REST

 

25/05/10

Tues

 

Pre-race session

 

Turbo

0.5

100525

 

26/05/10

Wed

Race

Evening 10

 

Road

1

2010 Races

Course PB

27/05/10

Thurs

 

Recovery spin

 

Turbo

0:30

100527

 

28/05/10

Fri

 

Level 2

 

Road

2:13

100528

 

29/05/10

Sat

 

Sweetspot 3x15mins

310W

Turbo

1

SAILING

2 windy races in the Tasar

30/05/10

Sun

 

Long ride

 

Road

3:31

100530

Club Run

22

70

PHASE4

4.5

31/05/10

Mon

 

Rest

 

2 more race in the Tasar: Won club champs in class

01/06/10

Tues

 

VO2max 2x5mins

355W

Turbo

0:40

100601

legs feeling it a bit ...

02/06/10

Wed

 

Pre-race session

 

Turbo

0.38

100602

 

03/06/10

Thurs

Race

Open 10

 

Road

1

2010 Races

2s off course PB

04/06/10

Fri

 

Level 2

 

Road

2

GC Data

 

05/06/10

Sat

Sailing

Rest

 

MPS Open: 1,1,5,7

06/06/10

Sun

Sailing

Rest

 

MPS Open: 2,1,2 = First Overall. Unbelievable with no practice ...

23

71

PHASE 5

5.5

07/06/10

Mon

 

VO2max 4x5mins

355W

Turbo

1

Resting

Knackered from the sailing

08/06/10

Tues

 

Recovery spin

 

Turbo

1:00

100608

 

09/06/10

Wed

 

Pre-race session

 

Turbo

0:57

100609

 

10/06/10

Thurs

Race

Open 10

 

Road

1

2010 Races

 

11/06/10

Fri

 

Recovery spin

 

Road

1

100611

 

12/06/10

Sat

Race

Open E2/25

 

Road

1

2010 Races

 

13/06/10

Sun

(Back up race)

Recovery spin

 

Road

3:00

GC Data

Went on club run; it was nice weather :-)

24

72

PHASE 5

8.5

14/06/10

Mon

 

VO2max 4x5mins

355W

Turbo

1

Resting

 

15/06/10

Tues

 

Rest

 

Did a recoevery ride

16/06/10

Wed

 

Pre-race session

 

Turbo

0.5

100616

 

17/06/10

Thurs

Race

Open 10

 

Road

1

2010 Races

 

18/06/10

Fri

 

Recovery spin

 

Road

2:07

100618

 

19/06/10

Sat

Race

Open E2/25

 

Road

1

SAILING

DNS'ed and it was windy & rainy so glad I didn't drive. Sailing cancelled.

20/06/10

Sun

 

Long ride

 

Road

3:05

100620

Club run (fast group)

25

73

PHASE 5

2.5

21/06/10

Mon

 

VO2max 2x5mins

355W

Turbo

1

100621

 

22/06/10

Tues

 

Recovery spin

 

Turbo

1

100622

Watching footy

23/06/10

Wed

 

Pre-race session

 

Turbo

0.5

100623

 

24/06/10

Thurs

Race

Open 10

 

Road

1

2010 Races

 

25/06/10

Fri

Holiday

Rest

 

 

26/06/10

Sat

Holiday

Rest

 

 

27/06/10

Sun

Holiday

Rest

 

 

 

 

 

26

74

PHASE 5

8.5

28/06/10

Mon

Holiday

Rest

 

 

29/06/10

Tues

 

VO2max 2x5mins

355W

Turbo

1

100629

 

30/06/10

Wed

Race

Evening 10

 

Road

1

2010 Races

 

01/07/10

Thurs

 

Rest

 

Road

2:15

100701

 

02/07/10

Fri

 

Pre-race session

 

Road

2:00

100702

Puncture & long phone call

03/07/10

Sat

Race

Open E2/50C - No ride

 

Road

2

SAILING

Practice for the nationals as no 50

04/07/10

Sun

(Back up race)

Open Q25/8

 

Road

1

2010 Races
SAILING

Course PB even though felt tired.

27

75

PHASE 6

4

05/07/10

Mon

 

Rest

 

 

06/07/10

Tues

 

Level 2

 

Road

2

100706

 

07/07/10

Wed

Train am

Level 2

 

Road

2

SAILING

Left early for sailing

08/07/10

Thurs

Sailing

Rest

 

3 races

09/07/10

Fri

Sailing

Rest

 

3 races

10/07/10

Sat

Sailing

Rest

 

3 races

11/07/10

Sun

Sailing

Rest

 

3 races

28

76

PHASE 6

8.5

12/07/10

Mon

 

VO2max 4x5mins

 

Turbo

1

Rested

Packed boat away

13/07/10

Tues

 

Recovery spin

 

Road

1

100713

Pre-race session

14/07/10

Wed

Race

Evening 10

 

Road

1

2010 Races

 

15/07/10

Thurs

 

Recovery spin

 

Road

1

100715

 

16/07/10

Fri

 

Level 2

 

Road

2:20

100716

 

17/07/10

Sat

Race

Long ride

 

Road

3:06

100717

Was meant to be an open 25

18/07/10

Sun

 

Long ride

 

Road

3:08

100718

 

29

77

PHASE 6

7.5

19/07/10

Mon

 

Rest

 

 

20/07/10

Tues

 

Pre-race session

 

Turbo

1:09

100720

Road

21/07/10

Wed

Race

Evening 10

 

Road

1

2010 Races

 

22/07/10

Thurs

 

Level 2

 

Road

2:16

100722

Not L2 easyish

23/07/10

Fri

 

Long ride

 

Road

3:06

100723

Beer festival

24/07/10

Sat

Wedding

Rest

 

 

25/07/10

Sun

Hangover

Rest

 

 

1:39

100725

Felt a bit rough :-(

30

78

PHASE 6

6.5

26/07/10

Mon

 

Threshold 2x20mins

325W+

Turbo

2:10

100726

2hrs L2; weather was too nice for the turbo

27/07/10

Tues

 

Recovery spin

 

Road

1:10

100727

 

28/07/10

Wed

Race

Evening 10

 

Road

1

2010 Races

 

29/07/10

Thurs

 

Level 2

 

Road

2:11

100729

 

30/07/10

Fri

 

Level 2

 

Road

2

 

 

31/07/10

Sat

Wedding

Rest

 

 

01/08/10

Sun

Hangover

Rest