By Rick Babington - CTS Pro Coach
Sep 14, 2005, 04:40
Over the past decade, a
huge amount of information has become readily available concerning periodization
of training and techniques to tailor training plans to specific goals. Many
cyclists have been empowered to sit down and lay out annual plans for achieving
their cycling goals. Yet, while it’s relatively straightforward to plan a season
built around one primary goal, many riders struggle to prepare for a second
major goal in the same year.
In many parts of the
northern hemisphere, racing continues beyond the mid-summer State and National
Championships, often through mid-September. This time during the late summer and
early fall creates an eight-week opportunity to experiment with a Post-Peak
Performance Plan.
Typical
Training
A training year is
typically broken into periods such as Foundation, Preparation, Specialization,
and Transition. To achieve the best results, each period of training contains
blocks that focus on development of a particular energy system, technique, or
skill. A typical block involves a three-week build-up of volume and/or
intensity, followed by a single week in which volume and/or intensity are
decreased to promote recovery. (Fig 1) These blocks are designed to gradually
develop your fitness through a planned series of steps. You start with the
broadest training by targeting the aerobic system, and then you move to more and
more specialized training to meet the demands of your particular event.
Fig. #1-Standard 4-week
Block
Based on performance
and/or setbacks that may occur, such as illness or injury, training blocks are
modified and manipulated throughout the season. If you’re working with a coach,
communication is crucial to the success of your program. The ultimate goal is
usually to achieve peak performance at one particular event. For many riders,
this may be an event in late June or July.
An Opportunity
Timing a peak to
perfection is a risky proposition for new riders and may take several seasons of
experimentation to achieve. Peak too early or too late and performance will be
less than stellar at the main event. On average, an amateur racer can hold a
peak for as much as four weeks, where a professional can spend up to seven weeks
racing at his or her best. This is due, in part, to experience (trial and error)
with the peaking process.
Let’s assume that you
nailed it! You hit your peak at the end of June and maintained it through July.
You had some of the best performances of your cycling career over the past few
weeks and you are “riding high”.The dilemma here is that you know the “peak” is not going to last and
there are still eight weeks left in the racing season. What
now?
Set the
Bar
It’s now time to
experiment by creating an alternative to the “typical” blocks of training.
To build a solid plan of
action, you will need to identify one goal that serves as a motivator. You might
need points to upgrade, have an obligation to your team to finish out the
season, or maybe the last race of the season is in your hometown and you want to
make a good showing.
Don’t be afraid to try
something different. There is nothing to lose; you’ve already achieved a
significant peak in performance, so it’s time to push the envelope, have some
fun, and learn for next year. If appropriate, discuss your goal with your coach.
Working together, the two of you can come up with a plan to achieve the best
performance. This is where a coach who has experience with many types of riders
will be able to help you create an alternative plan of attack.
Thinking outside the
Block
Figures 2 and 3 are
examples of alternative eight-week blocks. Notice that in both examples, weeks
one and two are designed to recharge the aerobic system. Going back to the
beginning and incorporating low intensity mileage gives your aerobic engine a
much-needed booster shot. Workouts during week one should be well below your
lactate threshold (LT), and in week two you should spend a small portion of your
riding time closer to, but not above your LT.
Note: For maximum
aerobic system re-charge, it would be best to avoid races or fast group rides
during these two weeks. Trust me, the long-term benefits of reinforcing your
aerobic conditioning for two weeks will be worth much more than one or two group
rides.
Fig. #2-Pyramid 8-week
Block
Week #1- Recharge
aerobic system: Low intensity miles (all well below LT).
Week #2- Add to Aerobic
base: Low intensity miles (some time spent closer to LT).
Week #3- Maintain
volume: Increase intensity
Week #4- Maintain
volume: Increase intensity. Add one fast group ride.
Week #5- Maintain
volume: Increase intensity. Add two fast group rides.
Week #6- Decrease volume
20%: Add one Race Day.
Week #7- Decrease volume
20%: Add one Race Day.
Week #8- Taper to final
race of the season!
In my experience, a
Pyramid Block (fig. 2) seems to work best for riders with less than three years
experience. Developing riders often feel that “more is better” and may have a
strong desire to continually explore their own limits throughout the season. If
this is you, a Pyramid Block provides incentive to by offering high volume and
increasing intensity until week six. This creates a huge sense of accomplishment
during the first five weeks of the block and, when the end is in sight at week
six, you’ll be more willing to “taper-down” to the final event of the season,
which usually results in better performance.
Fig.#3-Reverse 8-week
Block
Week #1- Recharge
aerobic system
Week #2- Add to Aerobic
base
Week #3- Volume and
intensity high
Week #4- Volume and
intensity moderate
Week #5- Volume and
intensity low
Week #6- Volume and
intensity high
Week #7- Volume and
intensity low to moderate
Week #8- Taper to final
race of the season
I often use the Reverse
Block (fig. 3) for riders that have three or more years of experience, with very
positive results. Riders who have been training using a Standard Block pattern
for many years see this as a new challenge. This may be due to the fact that
once you complete the first “hard” week of the block, the next two weeks are
perceived as “easier”, even though the relative volume and intensity are still
high. Athletes have also reported feeling “mentally rejuvenated and more
motivated” simply because this plan is different!
The day-to-day specifics
of your training plan are ultimately up to you, or your coach, to create; but I
encourage you to consider incorporating either the Pyramid or Reverse Block idea
to your daily training in order to reinvigorate your late-season training. If
your goal event for the season is behind you or coming up soon, try something
innovative with the rest of your season, take a chance, and above all…. Have
Fun!
Rick Babington is a Pro Coach with
Carmichael Training Systems (CTS) and a
longtime coach of cyclists and inline skaters. To find out what CTS can do for
you, visit www.trainright.com.
