Plan your season right
Your main races are the pivots around which the training schedule should revolve. We show you what a difference good planning makes.
If you want to achieve something, you have to have a definite aim. Even the traditional sportsmen, who take part in 100 races a year on average, have concentrated since the late 1980s on a single seasonal aim - such as the Tour de France. And hardly has the Tour come to an end -they are looking ahead 11 months to the next showdown. The preparation lasts from November to the end of July - 8 months! The few races leading to the Tour are used as intensive training and for checking the form, not to mention "psychological warfare". That uncompromising will to win, is kept in check until all the cards are on the table at the start of the Tour. Long distance triathletes and marathon runners train similarly and build in, around one or two main events, mostly shorter competitions for preparation.
We don't have to go to the lengths of the Tour heroes for a successful season, but the method still works: we must define when and where we want to achieve our best form. We can then prolong it over a period of 4-6 weeks. If the peaks are further apart we can plan a two peaked periodization (a spring and fall peak, with a rest in the summer for example). Many successful sportsmen use the method.
2PEAK subscribes to this philosophy. These main races mark the seasonal peaks and are specifically trained for from four to twelve weeks before. Then there is a follow up phase of one to two weeks after.
During this competition phase, we use a special training plan, to bring your form to a fine point.
This will characteristically start with an endurance block- usually containing the longest workouts of the season, followed by an intensity block with less volume but intensity work at the highest level.
That phase ends about 10 days before the planned peak. Now it is time to "taper off". In particular, the volume of training is greatly reduced to allow your body to recover totally from the training stress. At the same time though, shorter intensive intervals continue to be trained, to prevent the body from switching over to a completely passive mode.
The great relief coupled with regular reminder stimuli results in the form for the competition. If instead of this you are so anxious about your form that you work out really hard again, you will waste all the previous effort and won't be recovered by the start.
After the event, the next task is to maintain that hard earned form as long as possible. For example by adding one or more B events. B events differ from main races in that the preparation occurs within a few days of the event. The follow up phase is also short.
You can plan as many B-races as you like. But, here as well, it would make sense to concentrate on the more important ones - for instance three or four races after the main event.
Other races, used as intensity training in race conditions do not affect the micro cycles. At 2PEAK these are called training competitions. As they are simply used for intensive training they aren't be prepared for specifically. They should be included in your intensity phases to keep the training plan on track.
Summary of 2PEAK races:
This is when it counts. You want to be in top form here. Main Races are the anchor points of your periodization and require four to twelve weeks of specific preparation and one to two weeks of post event follow up. Main races should be selected carefully. One main race in a peak is enough.
Important competitions but with less priority than main events.
The preparation and follow up for B-events only takes a few days. They are ideally planned in the weeks after a main event or at least 4 weeks before it in order to not jeopardise the build up.
The name says it all: Training races are used as intensive work outs in a race environment and do not affect the structure of your training plan. Training race days are treated as a normal workout in your plan. It isn't forbidden to win (you may sprint!) but this not the primary objective.
So how should a season's schedule be planned? First select the first main race. When entered, recalculate the plan. If you go to the view of the year you now see the structure of your periodization with planned intensity phases.
Now plan the training races in the intensity phases preceding your main race. Then plan the B-races in the weeks following the main race. Training camps should be finished at the latest, 6 weeks before a scheduled main race. You can emphasise an endurance phase most effectively by schedule some work-free days adjacent to a weekend to prolong the phase.
Example for the preparation of a main race (22nd of may). The colours of the bars represent the training phases (red= intensity, green=endurance, grey=recovery). 10 days before the main race the tapering starts – the volume is significantly reduced (grey circle). The intensity phases before the main race are suited well for training races. These training races should be done straight without any preparation. The primary goal is the additional training stimulus. Four weeks or longer before the main race or immediately after B-races can be planned.
2PEAK will always plan an optimum training structure according to your wishes, but this can only be as good as your restrictions allow. By planning training days and competitions intelligently and timing your training camp well, you support our optimisation efforts. In case of deviations, the dynamics in the training scheduling will then keep you on course.
Cycling training plan |
Triathlon training plan |
Running training plan |
Crosscountry ski training plan |
Mountain bike training plan