How to Peak Twice in One Racing Season

How to Peak Twice in One Racing Season


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


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!




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