Training: The Basics V

Commandment VI)  Plan to PEAK

So just what is a “Peak”?  It’s actually very easy do define, but difficult to pin down.  The “Peak” is the optimum of physical conditioning, for power production and endurance, given the amount of time available for training.

Bear in mind, training produces fatigue loads.  Endurance training, and power production training tend to each diminish the other.  Even work aimed at reducing body fat has a cost.

A few quick words on that last comment.  To reduce body fat, two things are required.  Careful control and attention to food intake, and long, low output efforts.  Reduced body weight has many benefits, not the least of these is better efficiency.  But…  The act of working to reduce body fat tends to rob a bit of strength.  It’s a long run worthwhile effort, with a short term cost.

How can I have a “peak”?  And more important,  How can I time it so it’s there when I want it?

These two questions go to the core of a training program.  If you want a really strong peak, you must look ahead, decide on a goal, and pick that date.  That date will determine the structure of the time leading up to it.

One principle to bear always in mind.  The body will only continue to respond to a activity for a limited period of time.  Generally one has 10 to 12 weeks, before the diminished returns effect starts to set in.  Keep that in mind.

Recipe for a Peak:

As we said, pick a date.  Preferably this an event at the beginning  of your “Peak Week.”  Now count back 41 weeks from that date.  That’s where things start.

Here’s the schedule leading up to your peak.

Weeks 1 & 2  “Pre-Rest”  Getting ready to get ready to train.

Focus on rest and diet.  Line up equipment and schedules.  Physical activity focuses on fun, and on low output.  The word “effort” is not associated with any part of this time.

Weeks 3 through 14  Adaptation and Preparation  Work to prepare the body to accept the loads of training.  A program of “Dry Land” work, stretching, and strength training, with gradual increases in load and volume.  Bike work is very limited here, and is confined to lower volume and very low intensity.  Bike time should be “active recovery” time.  Bike work should include focus on skills and form.

Week 15 R&R  This is a recovery period.  R&R means Rest and Recovery.  If you are training hard, you need to rest harder.  Give it a break!

Weeks 16 through 27  Endurance Intervals with long recoveries.  This is a period where the focus is on building endurance.  That means interval training.  Start with few short intervals per workout, gradually increasing the number, duration, and intensity.  Hill repeats.  High power efforts.  Start at lower levels and gradually increase.  Each week includes low effort recovery rides and solid rest periods.

Week 28 and 29  R&R  Again, lots of good rest and recovery.  Revist form and skill work.  Become refreshed.

Weeks 20 through 39  Speed work  A focus on long, very low output efforts.  These are the things that build speed.  Revist intervals once per week throughout.  Gradually increase the volume (duration) of your long slow rides.  (NOTE:  This will surprise you, but you will accumulate fatigue during this phase.  Be sure to get ample rest each week!)

Weeks 40 and 41 Taper  This is the really tough part.  You must decrease effort.  Training should be restricted to shorter periods, at significantly lower effort levels.  At first (day 1 through 4) this will feel good.  Then, you will start to think that something is wrong.  Your body has become accustomed to high demand, and you are resting it.  That’s as it should be!  Resist the urge to do more.  In the second week of a taper, there is a eauphoric feeling associated with any training.  One thinks that almost any effort is easy.  Again, resist the urge to give in to this.  Stick to a schedule of shorter, low output efforts.  The focus here is on active recovery, with just enough activity to keep the body loose and flexible.  (NOTE:  A long and careful training plan can be ruined by over-exertion during the taper.)

Week 42 Peak!  Congratulations!  You are there!  You are as ready as you can be.  Go out and enjoy your event, and your period of peak fitness.  You deserve it!

Next week:  Commandment VII Improve your weaknesses.  And Commandment VIII TRUST your TRAINING