"The 33"-Road Bike Racing - December Peak = April Success??

So, my 09' RR season ended September 7th with the GreenMountain Stage Race. This was my seasons' second peak (first peak was mid april) and the SR left me feeling strong, fit and ready to race (not burnt-out and broken down, as I imagined it would.

So after a short transition period, I've been motivated to do some hard, structured, but short workouts. These have been: 2 Tabata sessions, 2 easy SST workouts, and 2 tough races (both 40'. a crit and a CX race).

So I'm feeling good and cant imagine trying to start doing LSD work, or even the long tempo rides that I use to build base. So instead I'm going to try something different: ORGANIZE A 3RD PEAK.

I'll basically be doing 3-4 mesocycles over the next 9-11 weeks with the only goal being to boost my LT and/or VO2max as high as possible with out burning out. My Volume will be low, but intensity will be quite high, prioritizing quality sessions and allowing my endurance base to be of minor importance.

Each block will be 13-18 days long with a 3-5 day recovery period between blocks.

The first block has begun and it will last 14-17 days during which I will complete 6 tabata workouts and 3 short, easy SST sessions (30' maximum SST duration). I will race 1-2 times, I think.

Once I complete this block, 3-5 days rest.

Hopefully my VO2max ceiling will be quite high after the Tabatas.

Block 2 will be focused on a combo of SST and Supra LT work. 13-18 days (still not quite sure on what this will look like yet but basically I'll be spending a lot of time with 6-12' intervals at or above LT).

Then a rest block.

Block 3 will be more VO2 max boosting.... experimental VO2 protocol from Training4cyclists.com. 14 days. (looks super hard, so this may get the boot in lieu of some 3x3's or something of the sort)

this may be it.... we'll see if a 4th block is in the cards.



Anyone else creating a 3rd peak... or tried in the past? Results?

thanks,

-L

My training (as long as I am limited to 8 hours a week) will not include a "base" period per say. I will keep my FTP workouts and probably slow down VO2 workouts for the winter (I'll admit it, I've read Chris Carmichael's Time Crunched Cyclist and it has excited me. I saw great results with the training plan I created last year, and the TCTP plans are actually more intense)--basically a century type training plan. I'll give myself some down time, then jump into a racing training plan.

The other thing is that I've already had my off time and I'm trying to return to fitness ASAP.

We will see where it puts me in May.

eh, I think you might be biting off a bit more than you can chew.

If you are going into a season of CX, then by all means keep training hard and let us know how the 3rd peak attempt goes. If not, I would think you'll enter next spring with less than stellar form. Most people race from late Feb/early March well into mid September, which for the most part leaves you very burnt out. That's great that your not burnt out and want to jump into training right away, but as my coaches say use the fall to relax and enjoy life. Life isn't all about racing and training, or so I've been told

Great advice and thanks for a really constructive reply.

The funny thing is that what I really WANT to do right now is train. I actually have to force myself to not work out on my plannned "off" days.

So I'll make sure to stay attentive to my motivational status and try and keep it fun.

Actually, that's why I've designed the Blocks around a more flexible schedule (ie: 13-18 days per block) so that if I dont want to work out one day, I can skip it and do it when I'm ready... within reason.

-L

Aperez, are there races in the northeast in March? Anywhere online I can find a schedule for the 2010 season?

I think you need to be really careful. Just because you really WANT to train hard right now, doesn't mean that you SHOULD.

You might be flying right now, but your body needs to recover a hair as well. You don't want to ruin next season with a contiguous peaking cycle.

Go drink some beer during/after cross races and trainings. Then start working on your weight and other stuff if you want to.

I really don't want to see you in an unhappy place for training. You've got too much more to offer this sport.

Maybe try getting the weight down, and concentrate on riding/racing cross for intensity and doing less intensity and more endurance on the road bike?

You've done really well this year, I'd hate to see you peak in april and then ruin yourself for the rest of the year.

Then again, maybe you can keep the momentum carrying and take some time off now and after april to let your body recover well enough to keep going.


Aperez, are there races in the northeast in March? Anywhere online I can find a schedule for the 2010 season?

Starts in March. There are a few races in NJ (princeton classic) in march. The Spring crits start up in march as well. Plainville CT on sats and Bethel CT on sundays.

I love CT in the springtime. I hope thesis writing doesn't completely ruin my season :(

L-

How many hours a week are you planning on training?

To others-

For me, the important thing is as I am limited to 8 hours a week and 15 or so races a year, I don't get enough volume to burn out. I'm always wishing I could race more and looking forward to the races. I haven't had a year yet where I say, "Thank god the season is over." As soon as the off-season comes I'm looking forward to next season.

L-

How many hours a week are you planning on training?

To others-

For me, the important thing is as I am limited to 8 hours a week and 15 or so races a year, I don't get enough volume to burn out. I'm always wishing I could race more and looking forward to the races. I haven't had a year yet where I say, "Thank god the season is over." As soon as the off-season comes I'm looking forward to next season.

For this Tabata block (which should be 18 days long) I have 9 hours of planned workouts (6 tabata WO's, 3 Short SST WO's) and 3 hours of racing (including WU and CD). Also 3-4 hours of commuting (strict recovery pace).

So that's MAYBE 7 hours a week with maybe 2-3 hours of actual interval/race intensity work PER WEEK. The damn tabatas are killer, but it's only 6' of effort!

I was doing 12-14 a month ago in prep for the SR with big intensity.

We'll see how I recover, but so far I feel real good.

-L

How many years of serious training/racing do you have behind you?

this fall will be my 3rd "off season" and 2010 will be my 4th season racing so, I'd say 3 years of serious training/racing.

Powermeter user since Sept 07.

Go drink some beer during/after cross races and trainings.+1million
Beer after rides is amazing, good for the body and soul


Aperez, are there races in the northeast in March? Anywhere online I can find a schedule for the 2010 season? There are plenty, however 2010 schedule isn't made till December here in NJ. Typically, the Branchbrook Training Series in Newark, NJ(my neck of the woods) runs every weekend from the first Saturday in March till the last in April. Augusta crit series starts in March as well along with the training races in Central Park and Prospect Park. So basically we race ourselves silly for 8months

i'm confused. what season or races are you peaking for?

sounds like you listen to your body, if that continues to be the case then probably won't be too much problem with a third peak.

this fall will be my 3rd "off season" and 2010 will be my 4th season racing so, I'd say 3 years of serious training/racing.

Powermeter user since Sept 07.

And did you come from an endurance-sport background? Have you ever tried a winter commited to base-building?

THrough highschool and college, I was a basketball player and then a Powerlifter (weighed 268, squatted 550). So not an endurance background per say.

Based on my ability to jump in Bball: 32" vertical @ 220 lbs. I'd say my fast twitch fibers are naturally pretty dominant. My endurance was pretty good on the court.

I spent the last 2 seasons building a more traditional base.

I plan on building a traditional base this year too, but starting in early January.


I hope the answers to your questions will produce a useful suggestion, tombailey.... :)

-L

I don't have time for a traditional base, not on 8 hours a week.

THrough highschool and college, I was a basketball player and then a Powerlifter (weighed 268, squatted 550). So not an endurance background per say.

Based on my ability to jump in Bball: 32" vertical @ 220 lbs. I'd say my fast twitch fibers are naturally pretty dominant. My endurance was pretty good on the court.

I spent the last 2 seasons building a more traditional base.

I plan on building a traditional base this year too, but starting in early January.


I hope the answers to your questions will produce a useful suggestion, tombailey.... :)

-L

Nothing useful, just interested.

If you've tried traditional base building for a couple of years then you could go with what you're suggesting. I just wanted to check you had done some base in the past. You seem to know what you're doing and you're aware of the risks of overtraining and burning out. I'd be concerned about how you'll feel in July 2010 if you go this way and I personally what do at least one more year of true base building. But you might be fine. Good luck.

understood, tombailey. thanks.


Apus: my BASE aint really and LSD work either, but I do feel strongly about my 1 "long ride" per week, which is 3-4 hours. I, as you know spend tons of time in the 80-92% range. this is my "traditional" base. 1x100' is pretty typical in the winter.

Bump... still looking for more.... selfish....