2-Week Overload and Peak (ROAD)
Author
Coach Jeff Winkler
All plans by this CoachLength
2 Weeks
Typical Week
8 Bike
Longest Workout
1:30 hrs
Plan Specs
cycling road cycling intermediate advanced masters power based hr based tss based
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Summary
Includes Structured Workouts
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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 shown scientifically to be just as effective. The basic approach is a 7-day overload, followed by a 5-day step 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.
This plan is appropriate for ROAD or MTB.
Stats
Sample Day 1
This is a relatively easy ride, but longer and slightly more intense than a recovery ride.
Average Power and Normalized Power should be fairly close and in the lower half of Z2. This means that the ride is steady and most of the time you are in low Z2.
Sample Day 1
ON effort is mid-Zone 5 - however, the goal is to be able to hold the effort through the end of each set. Be conservative at first.
Using heart rate is a challenge. It will rise through each set but doesn't react quickly enough to set pace during the ON effort.
Subjectively, the ON effort is the best pace you can hold for 4-5mins. The difficulty is that the pace that will feel maximal at 5mins often doesn't feel too bad at 30secs.
Another way to think about it is the ON is about 10-15% harder than your Threshold Pace (40-60 minute Time Trial pace)
Sample Day 2
ON effort is mid-Zone 5 - however, the goal is to be able to hold the effort through the end of each set. Be conservative at first.
Using heart rate is a challenge. It will rise through each set but doesn't react quickly enough to set pace during the ON effort.
Subjectively, the ON effort is the best pace you can hold for 4-5mins. The difficulty is that the pace that will feel maximal at 5mins often doesn't feel too bad at 30secs.
Another way to think about it is the ON is about 10-15% harder than your Threshold Pace (40-60 minute Time Trial pace)
Sample Day 3
ON effort is mid-Zone 5 - however, the goal is to be able to hold the effort through the end of each set. Be conservative at first.
Using heart rate is a challenge. It will rise through each set but doesn't react quickly enough to set pace during the ON effort.
Subjectively, the ON effort is the best pace you can hold for 4-5mins. The difficulty is that the pace that will feel maximal at 5mins often doesn't feel too bad at 30secs.
Another way to think about it is the ON is about 10-15% harder than your Threshold Pace (40-60 minute Time Trial pace)
Sample Day 3
This is a relatively easy ride, but longer and slightly more intense than a recovery ride.
Average Power and Normalized Power should be fairly close and in the lower half of Z2. This means that the ride is steady and most of the time you are in low Z2.
Sample Day 4
ON effort is mid-Zone 5 - however, the goal is to be able to hold the effort through the end of each set. Be conservative at first.
Using heart rate is a challenge. It will rise through each set but doesn't react quickly enough to set pace during the ON effort.
Subjectively, the ON effort is the best pace you can hold for 4-5mins. The difficulty is that the pace that will feel maximal at 5mins often doesn't feel too bad at 30secs.
Another way to think about it is the ON is about 10-15% harder than your Threshold Pace (40-60 minute Time Trial pace)
Sample Day 5
ON effort is mid-Zone 5 - however, the goal is to be able to hold the effort through the end of each set. Be conservative at first.
Using heart rate is a challenge. It will rise through each set but doesn't react quickly enough to set pace during the ON effort.
Subjectively, the ON effort is the best pace you can hold for 4-5mins. The difficulty is that the pace that will feel maximal at 5mins often doesn't feel too bad at 30secs.
Another way to think about it is the ON is about 10-15% harder than your Threshold Pace (40-60 minute Time Trial pace)