Periodization and Peak Fitness: How to Get Faster All Year Long (Ask a Cycling Coach 250)

[@stephenlewthwaite4084]

Let your body absorb the work. I had an old coach say the same thing. Nobody gets their training 100% correct, everybody is different, different history, Gene's etc.. The base structure is very important and TR do this so well. Special note - ramp test from TR in conjunction with their workouts works very well it is an honest measure.

[@davidburgess741]

Was cat 3 -40 years ago. We tended to burn ourselves out with too many miles in early season. Now retired can recover hard! What a difference. . Don't plan to race but still like to go fast with smarter training. It's working.

[@jenix105]

Awesome- Just started learning about General sports periodization and this helped explain a couple sticking points the text book overcomplicated.

[@PedroGomesTri]

Great stuff guys, as always.

[@abcdefghijkqrstwxyz]

9:15-10:00 really speaking my language! Thanks for confirming. Really insightful info

[@TrainerRoad]

Glad you found it useful! Thanks for watching :)

[@lapinz64]

I'm a bit confused about peak fitness. I have been training seriously for a bit more than a year and gradually increasing workload. I'm now averaging around 750-840TSS per week and still see gains in practically all efforts (except sprints). I never take any rest week and the only fatigue indicators I actually notice are variations in max HR. 1 day off the bike and the next workout my HR will be super high like if I rested for a long time. Does it mean I'm more like an athlete that can take on some big stress without risking overtraining too much? I don't feel like I ever need a "rest" week... Should I still take one even though my numbers are still improving? By the way I'm 19, 60kg, Ftp at 315w and 5min at 390.

[@chrisvanbuggenum871]

Ok, so i am using trainer road. I use plans (not just random workouts). I always find i am desperate for a rest week, like they come a week later than I'd like. The week after the active recovery week i always find so incredibly hard, like the workouts need to be easier coming back into it. I did my ftp ramp test, and my ftp even went down 3 watts after my rest week. I'm trying to push on, but these things trouble me.

[@TrainerRoad]

Sounds like Adaptive Training will help out with this! But also, good to take a closer look at your rest and recovery, making sure you've done a Ramp Test recently to ensure your FTP is accurate, etc. If you focus on nutrition, recovery, revisit FTP and you're still struggling, it may be a training load that is too much for this season of your life, and it may be time to check in re: your volume plan. :)

[@stevewarshauer1356]

Just started using TR after two years of riding both indoors and outdoors with a structured coached riding club. I am 65 and in good shape; looking to get stronger both increasing my FTP from 170 (it was 215 one year ago and before I broke my ankle in bike crash in October) and work on endurance. I did a Century 18 months ago and had no problem finishing in 5:45 minutes. I want to do another Century this September and don’t do any other events or races. I have a Kickr indoor trainer so can train year round also. What is best plan for me? Build one for the Century event in September or choose another plan? Thanks.

[@TrainerRoad]

If you use the Plan Builder feature, all you need to do is add your target event and discipline and we will build your whole plan for you :) If you don't yet have a TR account, you can even try it out for free here: www.trainerroad.com/plan-builder

[@glennslim7753]

Just a question but why is everybody so obsessed with losing weight? If you look at Victor Campenaerts he's the perfect example that more weight could actually be benificial too right ? Since it could results in higher watts. For reference Campenaerts is 1m73 and 72kg

[@cipher.u.justice]

Vanity. w/kg is an o.k generalized metric to gauge relative fitness, but unless you're doing some serious hour+ long climbs in the alps or something, in most situations, bigger power is more advantageous. Moreover, the benefit of w/kg is not linear: if you have a 50kg rider (225w ftp) and an 80kg rider (360w ftp), both at 4.5w/kg, the 80kg rider can do just about everything the 50kg rider can on climbs, except they are also better suited to do EVERYTHING ELSE better as well (sprinting, hammering it on the flat, etc).

[@glennslim7753]

@@cipher.u.justice bilwit Thanks a lot for your answer! Me myself am a 60kg rider and was just thinking the same. In my area it's pretty much flat / short climbs. My threshold is around 4.6 w/kg but it feels like such a disadvantage when riding on the flats against bigger riders even on the little climbs I don't notice any big advantage. So I was thinking about gaining some weight and hopefully increase power :)

[@cipher.u.justice]

@@glennslim7753 Absolutely. Around here, most races are flat crits, maybe punchy rolling hills at most--the only situation where w/kg is a deciding factor is a relatively steep finish that is 15 minutes or more long where you can really actualize the w/kg advantage--a type of finish which doesn't exist around here. Big power riders can punch up short hills or 'sag climb' and close the gap afterward. Just look at Nate Pearson, I think they said he was around 3.6 w/kg last year and went from CAT5 to CAT2 with some very respectable results along the way thanks to his big power. Once you get to the upper echelons, w/kg can play a bigger role, but by then, all the players have BASELINE big power already (well over 300w). So if you have the choice, absolutely prioritize power first, then weight second. I've personally found it MUCH harder to gain "good," effective weight that translates to power than to lose a few lbs.

[@glennslim7753]

@@cipher.u.justice Yes losing weight is nothing for me. I find it hard to gain weight in general tbh 😅 Were u able to gain weight while still riding? If you have any tips on gaining good weight that would translate in more power be sure to drop them! I would really appreciate it a lot :)

[@cipher.u.justice]

@@glennslim7753 still trying to figure that one out myself, it's been suggested that mixing in weight lifting in your training blocks is the answer but I don't have the real estate for that and going to a gym isn't exactly an option anymore. I don't like working out in that environment anyway but in theory it makes perfect sense. All the world tour riders do it too

[@stevewarshauer1356]

I should have mentioned that I am 5’ 6”, 126 pounds with a power to weight ratio of about 3.0. Thanks

[@wrxzboost]

i'm in week 5 of build and with my races cancelled for the foreseeable future, curious how to go about my planning if my next race won't be as planned. do i extend the build phase for however long the next race is pushed out for? or add in some base work? i'm struggling finishing build workouts so i don't know if i can extend it unless my fitness quickly adapts to my recent new FTP.

[@TrainerRoad]

One good option would be to go back and do SSB II again, followed by another Build Phase. By then, you will likely know when your next event will be and you can plan accordingly :)

[@wrxzboost]

@@TrainerRoad thank you. SSBII is absolutely smashing me in.

[@tojus15]

Que bueno sería que por lo menos contar con subtítulos en español 👍

[@richardmiddleton7770]

More zone 2, less zone 3 and above.