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2-Week Overload and Peak (MTB)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Author

Coach Jeff Winkler

All plans by this Coach
4.25 (4)

Length

2 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This is a "mini-peaking" block to be used during the season. If a heavy racing schedule prevents a lengthy, gradual build followed by a lengthy taper, this plan has been demonstrated scientifically to be just as effective. The basic approach is a 7-day overload, followed by a 5-day step-down taper. Fatigue should peak at the end of the load period and freshness should improve each day during the taper. You should flush nearly all residual fatigue by the end of the taper. Legs should feel "VERY GOOD" by end of taper.

Some individual experimentation may be appropriate if you find you need additional overload or additional recovery. The 7-day overload must actually be an overload. At the very least, this should be more high intensity than your typical week. Overall time on the bike may be slightly reduced. From a TSS perspective, the overload week should be one of your higher weekly TSS values. Additional TSS (up to 400) can be added by extending rides to 1:30 with additional Zone 2 time.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
MTBx8
10:05 hrs 1:59 hrs
Workouts Per Week Weekly Average Longest Workout
MTB
10:05 hrs 1:59 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Jeff Winkler

Winkler Cycling

Over the past 30 years, I have coached athletes to multiple State and National Championship titles in the disciplines of Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional and have coached collegiate, club and amateur teams.