Hitting Form /Peaking
It is slowly ticking over to that time of year when the key events are starting to appear thick and fast on the calendar. Although the summer weather might not be ready, it’s important that you are. Having put the hard miles in during the cold and dark winter months it would be a great shame to throw it all away with a poor final build. The aim of this period is to focus on high-quality intensity. As you approach an event you wish to peak for, the duration can be reduced and the intensity stepped up. You will want to arrive at these training rides as fresh as possible.Starting your final training block out from your event will be enough time to work on your final form if you have had a successful winter and base training.
The training during this block needs to specific to your goal and the intensities needed to perform at that event. Aim to do a few specific sessions a week that will work at the required intensity. It’s important to know the demands and requirements of your event. What sort of terrain you’ll face, the type of efforts required and distance/duration. Your training should gradually reflect this. Look to increase the levels of intensity to the appropriate requirement for your event. The overall volume/duration should begin to decrease slightly. However, this depends on the duration or length of the event you are looking to peak for. For example, if you are aiming for a week-long sportive then you will need to keep up a higher volume before the taper than if your event was something like an hour crit race for example.
The quality of each training session is the key element during this form building phase. You need to make the most of each session and space out the hard workouts during the week. The main goal of this phase is to get all the required training stimulus in place far enough out from your goal to allow for both adaptation and recovery during your taper.There’s little use starting a hard training session already severely fatigued. In between these specific training days you need to allow for sufficient recovery, so you can perform at your best for the next intensive training session. During the two or three days gap between intense sessions look to complete low intensity and low duration rides. Avoiding heavy efforts or low RPM rides that could cause extensive muscular fatigue.This combination of both intensity and rest are key to reach your peak and race form. Making these adjustments in your final training block should ensure that you have the right balance of fatigue, fitness, and form.
To discuss your training further, drop Head of Performance Tom an email.