Koudja wrote:
I have a question about peaking twice that I could use some guidance on.
I’m in week 7 of sustained power build (high vol) and have had a conflict with a family event come up on the date of my spring ‘A’ event and cannot make it anymore. I’m wondering if I should, and how to adjust my TrainerRoad training plan to maximize fitness for my main event of the year on September 8, 22 weeks away, counting this week.
The event is a 94 mile road race with ~6500 ft of climbing. It’s essentially made up of 3 long climbs ~18 miles each at roughly a 2% grade. The descents are 15 to 17 miles long, but only at -1% grade. It’s point to point and we end higher than we finish.
I have 12 weeks of sweet spot base (high vol) prior to this build. I’ve been able to follow the plans with very few missed workouts, ~95% completion. For a little more background, I have several years of road and MTB riding and racing, but this will be the first year I follow a TrainerRoad training plan all the way through specialty and throughout the year.
Here are the options I’m considering and would appreciate your advice on which would produce maximum fitness:
1) Continue with the full 8 weeks of specialty after I finish the build. That leaves me with 12 weeks to this main priority event when that completes. I was thinking 1 week rest, 3 weeks of base, 4 weeks build, and 4 weeks of specialty to hit that September 8 event.
2) More of a ‘maintenance’ mode: Continue with the 8 weeks of speciality, take 1 week off, then 3 weeks of base, repeat 8 weeks of specialty.
3) Take 1 week off when this build completes in a week, leaving 19 weeks to the event. Then, 5 weeks of SS base (basically skip week 5), 4 weeks of build, 7 weeks of specialty, then weeks 6, 7, 8 of specialty to get me to my event.
I’ve read the TR blogs, on peaking twice and ‘maintenancd’ but couldn’t come up with what would be right for this situation. Thanks for your help!
Hey there!
It is not super beneficial to revisit the Base Phase mid-season unless you are trying to bounce back from a sickness/injury etc. Typically for a situation like this, we would recommend a Re-Build. In that case, it would look like this:
Rest of Build (2 weeks)
Specialty (4 weeks)
Build (8 weeks)
Specialty (8 weeks)
This approach keeps the types of stress varied, which prevents the issue of fitness stagnation, and will also leave you at your highest peak on the day that you need to be your fastest :)
I hope this helps, let me know if you have any more questions!
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