Post-Peak Performance Plan
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.