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Summary for the week of: 11/16/2009   This Week This Month Year to Date Planned Time 10:30 35:45 385:45 Actual Time 0:45 12:32 283:16 Bike - 201.48 mi 4559.76 mi X-Train - - 0 mi Race - - 91.15 mi Custom - - 42 mi Week's Comments: Soreness in my: Caused by: How I felt this week: MONDAY  11/16/2009   Sleep:    Fatigue:    Stress:    Soreness:    Pulse:    Weight:  Workout 1     Type: Day Off     Code: Custom     Planned Duration: 0:00 Workout Description: WU: MS: travel (day off) CD: Coach's Comments: TX trip Athlete Comments: none Workout Data   Day Off Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Recovery 0 0-101 Zone 1: Fat Burning 0 102-109 Zone 2: Basic Endurance 0 110-126 Zone 3: Aerobic Endurance 0 127-138 Zone 4: Road Race 0 139-150 Zone 5: Speed Training 0 151-158 Zone 6: Anaerobic Sprints 0 159-170 TUESDAY  11/17/2009   Sleep:    Fatigue:    Stress:    Soreness:    Pulse:    Weight:  Workout 1     Type: Strength     Code: Custom     Planned Duration: 1:00 Workout Description: WU: MS: 45- min "build strength cycle" Indoor gym work....weights/core if possible, spin the legs out for 20-30min afterwards, or do the leg spin out as a PM workout if that's easier? CD: Coach's Comments: none Athlete Comments: none Workout Data   Strength Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:45 hh:mm Time in HR Zones HR Zones Minutes Range Recovery 0 0-101 Zone 1: Fat Burning 0 102-109 Zone 2: Basic Endurance 0 110-126 Zone 3: Aerobic Endurance 0 127-138 Zone 4: Road Race 0 139-150 Zone 5: Speed Training 0 151-158 Zone 6: Anaerobic Sprints 0 159-170 WEDNESDAY  11/18/2009   Sleep:    Fatigue:    Stress:    Soreness:    Pulse:    Weight:  Workout 1     Type: Bike     Code: Custom     Planned Duration: 2:00 Workout Description: WU: MS: 2. hour ride with 4x4 min one-leg-pedal drills. So, for the first set: 1min where you only pedal with the right leg, 2nd min. only the left leg. etc, etc. Just let the other leg hang loose and you'll quickly find out which leg is stronger and which one is better at turning smooth circles! Recover for a full 5 min or more between each set and use light/easy gears......this isn't a power/strength workout... Small ring is fine! (During the one leg drills don't worry at all about watts, HR, speed, gears,etc) For the bulk of this ride keep things in the A/C- END range so (100-180 watts) This ride can be done indoors or out...your choice. CD: Coach's Comments: none Athlete Comments: none Workout Data   Bike Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Recovery 0 0-101 Zone 1: Fat Burning 0 102-109 Zone 2: Basic Endurance 0 110-126 Zone 3: Aerobic Endurance 0 127-138 Zone 4: Road Race 0 139-150 Zone 5: Speed Training 0 151-158 Zone 6: Anaerobic Sprints 0 159-170 THURSDAY  11/19/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: N/A Workout 1     Type: Strength     Code: Custom     Planned Duration: 0:45 Workout Description: WU: MS: AM 30-60 min. begin winter "build strength cycle" Indoor gym work....weights/core Ideally, do the strength work first and then spin it out if you have time either right after or in the PM as a second workout, your choice. CD: Coach's Comments: none Athlete Comments: none Workout Data   Strength Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Recovery 0 0-101 Zone 1: Fat Burning 0 102-109 Zone 2: Basic Endurance 0 110-126 Zone 3: Aerobic Endurance 0 127-138 Zone 4: Road Race 0 139-150 Zone 5: Speed Training 0 151-158 Zone 6: Anaerobic Sprints 0 159-170 Workout 2     Type: Bike     Code: Custom     Planned Duration: 0:45 Workout Description: WU: MS: PM 30-60 min easy spin on trainer/rollers or outside, weather permitting. Just light easy gears to loosen/flush thie legs from the strength work. CD: Coach's Comments: this is only if you didn't spin out the legs right after the AM Strenght wk out. Athlete Comments: none Workout Data   Bike Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Recovery 0 0-101 Zone 1: Fat Burning 0 102-109 Zone 2: Basic Endurance 0 110-126 Zone 3: Aerobic Endurance 0 127-138 Zone 4: Road Race 0 139-150 Zone 5: Speed Training 0 151-158 Zone 6: Anaerobic Sprints 0 159-170 FRIDAY  11/20/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: N/A Workout 1     Type: Bike     Code: Custom     Planned Duration: 1:30 Workout Description: WU: MS: 1.5 hours with 4x5min High Cadence work. 5-10 min between each set. In the saddle just keep your cadence above 105 for 5 min. and really focus on smooth, round, pedal stroke and try not to rock your hips too much from side to side. Watts, gearing, speed, HR, etc, are not inportant during the High Cad. drills. The ride time between drills should be in your A/C-END range ( 100-180 watts) Not more! CD: Coach's Comments: none Athlete Comments: none Workout Data   Bike Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Recovery 0 0-101 Zone 1: Fat Burning 0 102-109 Zone 2: Basic Endurance 0 110-126 Zone 3: Aerobic Endurance 0 127-138 Zone 4: Road Race 0 139-150 Zone 5: Speed Training 0 151-158 Zone 6: Anaerobic Sprints 0 159-170 SATURDAY  11/21/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: N/A Workout 1     Type: Strength     Code: Custom     Planned Duration: 0:45 Workout Description: WU: MS: AM 30-60 min. begin winter "build strength cycle" Indoor gym work....weights/core Ideally, do the strength work first and then spin it out if you have time either right after or in the PM as a second workout, your choice. CD: Coach's Comments: none Athlete Comments: none Workout Data   Strength Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Recovery 0 0-101 Zone 1: Fat Burning 0 102-109 Zone 2: Basic Endurance 0 110-126 Zone 3: Aerobic Endurance 0 127-138 Zone 4: Road Race 0 139-150 Zone 5: Speed Training 0 151-158 Zone 6: Anaerobic Sprints 0 159-170 Workout 2     Type: Bike     Code: Custom     Planned Duration: 0:45 Workout Description: WU: MS: PM 30-60 min easy spin on trainer/rollers or outside, weather permitting. Just light easy gears to loosen/flush thie legs from the strength work. CD: Coach's Comments: this is only if you didn't spin out the legs right after the AM Strenght wk out. Athlete Comments: none Workout Data   Bike Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Recovery 0 0-101 Zone 1: Fat Burning 0 102-109 Zone 2: Basic Endurance 0 110-126 Zone 3: Aerobic Endurance 0 127-138 Zone 4: Road Race 0 139-150 Zone 5: Speed Training 0 151-158 Zone 6: Anaerobic Sprints 0 159-170 SUNDAY  11/22/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: N/A Workout 1     Type: Bike     Code: Custom     Planned Duration: 3:00 Workout Description: WU: MS: 2.75- 3.0 hour group/team Endurance ride Try to keep things fairly steady and in your End. range (135-181 ave watts) but don't stress is things get heated up and you find yourelf "racing with your buddies" CD: Coach's Comments: This day can be swapped with Sat. if that works better with your sched? Athlete Comments: none Workout Data   Bike Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Recovery 0 0-101 Zone 1: Fat Burning 0 102-109 Zone 2: Basic Endurance 0 110-126 Zone 3: Aerobic Endurance 0 127-138 Zone 4: Road Race 0 139-150 Zone 5: Speed Training 0 151-158 Zone 6: Anaerobic Sprints 0 159-170