Traditional peaking philosophy tells us that our true physical peak only comes once in a blue moon. That means arriving at a race in top mental and physical condition, with the ability to produce your best performance of the year. Peaking can be tricky, but with a combination of well-timed rest and a structured training plan, you can hit that physical peak more than once. Here’s how.
Hitting a Traditional Peak
A traditional peak consists of a few different components: base phase, build phase, peak phase, and taper. I’ll spare the intensive details of each phase in this article, but you can read more inThe Art of Peaking for a Cycling Eventby Mike Schultz, CSCS.
After 4-8 weeks of aerobic training (base phase) followed by 4-6 weeks of FTP-targeted training (build phase), you’re ready to peak. In this phase — usually lasting 3-4 weeks — you’ll begin focusing on intervals specific to your goal event. Peaking for a century, therefore, is very different than peaking for a time trial or a criterium.
The last and often trickiest part of a peak is the taper. While everyone is different, there is awell-supported taper protocol这适用于大多数骑自行车的人。从目标活动中大约7-10天，您应该：
- 将培训量减少50-90％
- Maintain training frequency at 80% or more
- Maintain training intensity at 100%
You may feel over-rested during your taper, but that’s the feeling you want. After months of training, racing, and stress, a well-timed taper will put your body in peak performance condition for your goal event. This is especially true when successfully achieving a double peak.
Timing Your Second Peak
在计划赛车赛季时，您绝对不会在彼此的12周内进行两次A比赛。仅有足够的时间来适当地达到第一个赛事的峰值，之后充分休息，并在不到三个月的时间内达到了第二个高峰。如果您的顶级比赛仅相隔几周，那么您肯定可以使用结构良好的计划来持续几个星期，这是我涵盖的话题优先考虑骑自行车比赛的高峰性能。
Once you have your calendar set, you can begin planning out your second peak. Let’s say your second A race is 12 weeks after your first A race. Here’s how you would structure your calendar:
- Week 0: first A race
- 第1-2周：休息（至少五天没有训练，然后进行低强度，非结构化的培训课程）
- Weeks 3-4: base
- Weeks 5-9: build
- Weeks 9-11: peak (race-specific interval training)
- 第11-12周：锥度
- 12周:第二次比赛
Notice how short this base phase is. Following your first A race, you will have plenty of training and racing in your legs, so you’ll need very little base training at this point. Instead, weeks 3-4 are really designed to get you back into training before adding in high-intensity intervals.
Focus on Race-Specific Training
耐力训练在精神上可能会像身体上一样艰难，有时甚至更多。当您开始朝第二个峰值建立时，您希望尽可能减少这种精神压力。翻译：avoid junk milesby focusing on quality over quantity, and pay special attention to your race-specific intervals.
If you’re building up to the National Time Trial Championships in September, for example, there’s no need for you to be doing sprints or group rides in the lead-up to the event (unless you love these workouts and they keep you motivated). But if you’re a time-crunched cyclist four months into racing season, then stick to the intervals that count and nothing more. Overdoing it could lead to physical or mental burnout, with little time to recover before your second peak.
You can find a good example of race-specific training in my12WK计时赛竞赛准备计划，带峰值, in which I structure each week around a TT-specific interval session (or two) on the TT bike in preparation for the Nationals TT at the end of the block.
Don’t Overdo It
There are limits to everything we do, and peaking is no exception. It is impossible to peak more than two or three times in a season. If you’re peaking more often than that, you’re not actually “peaking,” you’re just getting fitter — which isn’t a bad thing!
传统的自行车日历有最大的活动，例如州，国家和世界锦标赛，大约是一年中的三分之二。这为您提供了足够的时间来建立自己的健身和时间，使您达到完美。通过使用上面提出的原则，您可以舒适地将A赛车瞄准一年中最大的比赛几个月。这将使您有足够的时间在冬季建立基地，使用季初活动来磨练您的赛车表格，然后在春季达到您的第一个高峰。请记住，保持纪律处分，认真对待休息，并保持耐心直至一年中的第二个高峰。
参考
Mujika，I。＆Padilla，S。（2003）。科学基础，用于预训练策略。从...获得http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.631.8083&rep=rep1&type=pdf
