Periodization Schedule

Bob Kuhn 2002/2003

Week Sat. Date Period Cat. Hours Event
2-Dec 30-Nov B1W2 6
9-Dec 7-Dec B1W2 7
16-Dec 14-Dec B1W6 5
23-Dec 21-Dec B1W3 7
30-Dec 28-Dec B2W1 8
6-Jan 4-Jan B2W1 8
13-Jan 11-Jan B2W2 9.5
20-Jan 18-Jan B2W3 10.5
27-Jan 25-Jan B2W6 5
3-Feb 1-Feb B2W3 10.8
10-Feb 8-Feb B2W4 11.5
17-Feb 15-Feb B2W5 11.5
24-Feb 22-Feb B2W6 5
3-Mar 1-Mar I2 C Race 5 Greenville RR/Crit (Training) RR,CR
10-Mar 8-Mar I3 C Race 5 Greenville RR (Training) RR
17-Mar 15-Mar P2 A Race 6 MTB Yard Sale Race (Athens) MTB
24-Mar 22-Mar P2 C Race 6 Brooks Omnium RR,TT,CR
31-Mar 29-Mar B2W6 5
7-Apr 5-Apr B2W2 8.5
14-Apr 12-Apr B2W3 9.5
21-Apr 19-Apr B2W4 10.5
28-Apr 26-Apr B2W6 C Race 5 Athens Twilight/MTB Race MTB/CR
5-May 3-May I2 B Race 5 MTB Spring Blast Off (Savannah)/Nalley Crit MTB or CR
12-May 10-May I2 5
19-May 17-May I3 5
26-May 24-May P1 B Race 5 GA RR Championships RR,TT
2-Jun 31-May M1 7
9-Jun 7-Jun M1 6
16-Jun 14-Jun M1 7
23-Jun 21-Jun B1W6 6
30-Jun 28-Jun I2 B Race 6 MTB Early Harvest Race (Conyers) MTB
7-Jul 5-Jul B2W2 8
14-Jul 12-Jul B2W3 8.5
21-Jul 19-Jul B2W4 9.5
28-Jul 26-Jul B2W6 6
4-Aug 2-Aug B2W4 9.5
11-Aug 9-Aug B2W5 10.5
18-Aug 16-Aug B2W6 11.5
25-Aug 23-Aug I2 5
1-Sep 30-Aug I3 5
8-Sep 6-Sep P1 6
15-Sep 13-Sep P1 A Race 6 GA Criterium Championships CR
22-Sep 20-Sep M1 6
29-Sep 27-Sep M2 6
6-Oct 4-Oct I2 7
13-Oct 11-Oct I3 8
20-Oct 18-Oct M1 7
27-Oct 25-Oct B2W6 C Race 6 MTB GAP Series Finale (Heritage) MTB
3-Nov 1-Nov P1 C Race 6 Cross Season CROSS
10-Nov 8-Nov P1 C Race 6 Cross Season CROSS
17-Nov 15-Nov P1 B Race 6 Cross Season CROSS
24-Nov 22-Nov P1 B Race 6 Cross Season CROSS
1-Dec 29-Nov P1 B Race 6 Cross Season CROSS
8-Dec 6-Dec P1 A Race 6 GA Cyclocross Championships CROSS
15-Dec 13-Dec P1 A Race 6 USCF Cyclocross Nationals CROSS

Sample Base 2 Workout (Week of January 13, 2003)

Base 2 Week 1 Week Duration: 8.00 Weekly Intensity Factor:        .377
Total

(minutes)

 Easy Light Middle High Submax Max Daily Intensity Factor
Monday 38 38 0 0 0 .300
Tuesday 58 22 31 0 0 0 4 .471
Wednesday 79 19 43 18 0 .415
Thursday 103 50 53 0 0 .377
Friday 38 38 0 0 0 .300
Saturday 65 29 31 0 0 0 4 .452
Sunday 99 36 36 15 0 .396

All numbers done in the small ring.

Max = Sprints

Middle = HR 153-165 bpm depending on flats, hills or TT effort

Light = HR 134-149 bpm all done at >105 or where i can maintain high rpm without bouncing.

Sample Intensity Workout (Week of 3/10)

Intensity Week 2 Week Duration: 7.20 Weekly Intensity Factor:        .467
Total

(minutes)

 Easy Light Middle High Submax Max Daily Intensity Factor
Monday 34 34 0 0 0 .300
Tuesday 52 0 23 27 0 0 9 .584
Wednesday 71 0 55 10 14 .514
Thursday 93 15 45 38 0 .467
Friday 34 34 0 0 0 .300
Saturday 59 0 39 18 0 0 9 .560
Sunday 89 0 31 54 0 .490

High = HR >165 bpm