Training to your peak month and then what??

BlueJersey

I know that right now, if I want to peak around April, I should do a lot of l4 threshold power work. A month before my peak race, I should be doing LT (l5 and l6) power intervals. But how many weeks I can sustain that kind of LT training? Also, how do I know if I HAD reached my peak and in need of preparing for the second peak?

Spunout

How do you know? Testing. Power would be easiest. If you have really peaked, you will need a break after your first peak phase. then, Re-build and do it again.

LT Training: I've seen written that 8 weeks of above-LT training will give you maximum gains. IE, no more gains in the 9th week.

whoawhoa

Well, like spunout said, power monitoring is the best way to know that you've peaked. But, rather you peaked or not, after doing a bunch of high intensity stuff you need to come back down and work on functional threshold so it doesn't drop.

The l5/6 question is an interesting one. My preference for the entire structure would be: lots of tempo and "sweet spot" work with some high z4 work as well. ~10 weeks out from the even, do a 2-3 week block of v02max work. Length should depend probably on your vo2max power relative to your threshold. Then do a few weeks of threshold training, with a lot of it right at functional threshold. Keep some v02max work in, maybe once a week, to try and keep the adaptations. Then, 3-4 weeks out, start l5/6 work again.

SolarEnergy

You need to prepare for what kind of event?

Did you do that race last year?

What was your weak point last year?

When did your preparation season begin?

When you talk about a second peak you need to reach, when is it supposed to be?

Is the second peak more important than the first one?

BlueJersey

Thanks everyone.

I think I have some idea when I would peak and when I need to "recharge" myself. Given with the way my training is progressing, I think I would peak around mid of March (Spring series races) till the end of Apirl. I would think that peaking for 2 months is realistic??? Obviously, I want to dominate my local cat4 races (not that I am a strong rider but I like to be aggressive or just want to see if my heavily loaded off season training will pay off). Would want to do well in the Bear Mountain Spring Classic (dreaming of placing 2nd) which should take place around late Apirl. From mid May to late June is pretty quiet in the East coast--most of the major races are not really within 3 hours driving distance.

I guess my second peak should start from July to Sept. Around this time, we have the Housatonic race and couple of really hilly ones.

I started my off season on 10/26/05. I have total of more than 1500 miles as of today. Working with L4 threshold power intervals now and getting really good result. My weak point last year was probably endurance and my inability to sustain high power output for too long of a time. In short, my 2004 preparation phase I didn't put a lot of intensity on my base miles and began hitting LT work around late Feb till the end of May. My LT power went up 10% from Feb to May but there was about it.

whoawhoa

I would be hesitant about peaking in mid march if my goal race was late april.

BlueJersey

So, I will hold off some LT work until the start of Apirl then.

yzfrr11

Read Jack Daniel's Formula. He recommends LT emphasis in a training block immediately preceding your goal events. Vo2 max emphasis is recommended prior to the LT block.

SolarEnergy

BlueJersey,

there is a huge difference between being fit and well prepared for a "2 month long" serie of events, and peaking per se.

You can not remain in a Peaking state for more than, let's say, 2 weeks maybe (and even then, that is a bit of a stretch).

Can you identify one, or two races of greater importance in the bunch? Or in the whole racing season? Any final of some sort, state championship?

Oupss sorry... I just read again. So that would be : Bear Mountain Spring Classic, at the end of April.

What about the month and a half of racing, prior this event. Over 10 (10 being the most important), how would you rate the races prior this one, and how would you rate the Bear Mountain Spring race?

If possible, can you put all the races, one after the other, with the date and the rating? If not, just general rating like (4/10 for the bunch of race, and 8/10 for BMS) could do fine.