Training Log
Age 46    Goals for 2008 to ride LVRC 1-2 hr circuit & road races finishing top 3.
               Also BCF E123 finishing top 10.
Weekly training hrs 5-6 hrs.
Raise AB first part of season then work on AT .


Training Log for Scott Holmes over the past year showing test results at AT AB Vo2.
Also showing training average heart-rate speed and weekly hrs.

Date                          AB       AT      V02        Average training HR     Average training speed

10/01/08                   129      152      55                  135                              16 mph
23/04/08                   146      158      59                  139                              17.5 mph
11/08/08                   148      168      72                  144                              19.5 mph
Fastest Race              Max hr 188                            164                              26 .0 mph

Summery
               LVRC  3 -1st  places                BCF E123       2 -2nd      2 -3rd
                           9  -2nd                                                 2 - 4th      1 -5th
                           5  -3rd                                                 
Good season with improved AT but need to work more on AB next season spending more hrs in
lower zones training AB.
                              *******************************************
New season
Goal this season to raise AB to 165+ and AT 178. Also to ride National Champs finish top 6.
Starting Feb    3hr   2hr   2hr   1hr rides total  8 hrs weekly

15/01/09                 125      152      55                  134                               16 mph
24/03/09                 130      158      60                  139                               17.4 mph
03/08/09                 152      172      70                  146                               20.0 mph
Fastest Race            Max hr 188                            166                               27.0 mph
Summery
National LVRC Crit Champion
              LVRC  6-1st  8-2nd places                BCF E123       1 -1st     3 -3rd  1 - 5th 
Very good season best in 10 yrs managed to compete in some top E123 80-90 mile road races and achieve top 20 finishes. Also moved up to 2nd Cat and obtained 82 points.
My top end speed and power has much improved this year pushing 350 Watts at my AT .
This is an improvement of 20 Watts from previous years.
 
                              *******************************************

Week

Day 2

Day 3

Day 5

Day 6

Day 7

1

(60min) Z2              Turbo

Incl Z3 3x10 Rest 5m 

 

(90 min) Z1                         Turbo                      

(90 min) Z1-2 50-50 power sitting up hills    road

(180min) Z1-30min/ Z1-2 10min Intervals 60min Z1-30 min           road

2

(60 m) Z1              T

Incl Z5x8 20secs Rest 4min

 

(90m) Z1-2 Int  12m            T       Incl Z3x10m Z1 5m            

(90 m) Z1-2   40-60

power sitting up hills    rd

(180m) Z1-2 15m Inter 

Incl Z3x15m Rest 5m        rd

3

(60 m) Z1              T

Incl Z5x8 30secs Rest 4min

 

(90m) Z1-2 Int  12m            T       Incl Z3x15m Z1 5m            

(90 m) Z1-2   30-70 

power sitting up hills             rd

(180m) Z1-2 15m Inter 

Incl Z3x20m Rest 5m        rd

4

 (90min) Z1           T

Cold not well

 rest

 rest

 (180) steady ride

5

 (60) Z1 -15               
Z3-7   Z1-1               
Z3-5  Z1-1                
Z3-3  Z1-1                
Z1-2 

 

(90 m) Z1&Z2   T   

Incl Z3x15 Rest 4min         

(90) Z1&2-30  

5x Z4-30sec -rest

3X               Z1-30

(180m) Z1-2 15m Inter 

Incl Z3x20m-15m-10m Rest 5m        rd

6

 (60) Z1 15               
Z3-10  Z1-5 x2        Z1 -15          

 

 

 (90) Z1&2                  

Z3-20  Z1-5    Z3-10 Z1-5    Z12&3-30

(90) Z1&2-30  

5x Z4-30sec -rest

3X               Z1-30

(180m) Z1-2 15m Inter 

Incl Z3x25m-17m-10m Rest 5m        rd

7

 (60) Z1-15                

Z3-9 Z1-1 Z3-7 Z1-1 Z3-5 Z1-1 Z3-3    Z1-15

 

 (90) Z1&2                  

Z3-30  Z1-5      Z12&3-30

(90) Z1&2-30  

5x Z4-30sec -rest

3X               Z1-30

(180m) Z1-2 15m Inter 

Incl Z3x30m-20m-10m Rest 5m        rd

8

 (60)  Z1-Z2         T

 

 Test  AT 158
AB  130

 (90)  Z1 & Z2    T

Z4-15 sec Z1-5min

             X 10

  (180) steady ride

Power up hills

9

(60) Z1-Z2           T

 

 (90) Z1-Z2   Int Z3

 (90) Z1-Z2          Z4  Int

 (180) Z!-Z2    Z3 Int

10

 (60) Z1-Z2           T

 

 First Race Quest          8th April

  (90) Z1-Z2          Z4  Int (180) Z!-Z2    Z3 Int

11

 Racing Season

 

 

 

 

12

 

 

 

 

 

13

 

 

 

 

 

 Zone  1 120-130     Zone 2 130-145     Zone 3 145-158     Zone 4 158-170    Zone 5 170-185

Weight training Tuesday & Friday

As used by the National Champions D Sherwood & S Holmes 2009-2010