PezCycling News - What's Cool In Road Cycling : Cycling Training Late Summer Reset

ToolBox
Cycling Training Late Summer Reset
TOOLBOX: It’s hot, it’s humid, and you’re getting tired. Each August I'm reminded that my athletes have been training for eight to nine months now, and August is usually the final, challenging phase. We all face the challenges of heat, humidity, fatigue, and lower motivation, forcing us to reach deep and finish the season with style.


The challenge? After nine months of both physical and mental focus, we’re tired. Those April feelings of “all I want to do is go fast” have turned into the August “I’m not sure I want to suffer anymore” blues. So how do we combat the combination of physical and mental fatigue? I have one word: change.


Don't give up... change

For me and my athletes, August is a great time to introduce or experiment with change in order to squeeze in some final performance while improving knowledge. As motivation and fitness begin to fade, we have an excellent opportunity to introduce some change to recharge our late season. At this point in the season, we’re probably as fit as we’re going to be, and our training focus needs to be on speed and performance. Let’s milk the last vestiges of fading fitness in the name of hitting those late-season goals or events.

Change Your Microcycle
You’ve probably been following the same micro cycle pattern for the past eight months now: Monday off, Tuesday hard, Wednesday aerobic, Thursday hard, Friday easy or off, and weekend full of racing or hard group rides. Your body has gotten comfortable with this rhythm and has actually begun to expect it. This is the first area we can introduce some change and elicit some quick results.

What to change? Try a few weeks of block training. Change the rhythm of your training; shock your body out of its norm by introducing a new training pattern. A simple version of block training can be done as three days on (harder training days) followed by two days off/easy, then four days on, then three days off. This creates a twelve-day cycle. Repeat it two times to complete the month. Sure, it might throw off your schedule and make some challenges for longer ride days not falling on the weekend, but don’t worry about it. You really don’t need longer rides this late in the season, and you’ll get more benefit from mixing things up.

By changing up your daily rhythm and requiring your body to first go hard for more days in a row and then rest for more days, you shake things up and push some new adaption by jarring your system back into response mode.

Change Your Training Tactics
Look back over your training for the last ninety days. I bet it will be more patterned than you think. In early spring we start falling into the same workouts, repeating those that best prepare us for racing or the ones that best fit within a heavy race schedule. August is a great time to change our tactics. If you’ve been focusing on threshold-style workouts, complete a full block (as outlined above) of neuromuscular (sprints) and anaerobic capacity-building workouts. If you’ve been pushing a lot of speed work and sprint stuff, go back to some sweet spot work. The goal is to change your intensity and content and shake up the system by changing the tactical focus of your training. Your body is an amazing adaptation machine; it’s used to adapting to the workouts you’ve been doing, so change it up, shock the system, and squeeze out some final improvement.

Change the Way You Race
You’ve been working on your racing strategy and performance all year. August is a great time to test something different. Try mixing it up. If you’re a sprinter, get some early breaks rolling and see if you can make them stick. If you’re a long break rider, sit in and then attack from one kilometer out. Use this time period to experiment with different race tactics while introducing new high-intensity efforts within the race process to shock your system and push some final gains.


Try a different race strategy as Team Sky did in this year's Tour de France - Geraint Thomas team leader

Change Your Equipment
August can be a great time to test some changes in equipment. Have you always wondered if you’d be faster on those deep dish wheels versus your light climbers? Try it! Been exploring some minor changes in position? Give them a try and see if they can help you race (just be careful). We can often find some pretty big sales this time of year offers some pretty big discounts on different equipment, which can be an excellent opportunity to expand your toy collection.

Change the Measurement
Since I’m the product development leader of WKO4, this might sound sacrilegious, but change the way you train and race with data. August is a great time to introduce some unstructured training and explore racing without data on your handlebars. Here’s a Pez confession: after fifteen-plus years of training with power, I still do not race with power on my head unit. Why not experiment with training and racing by feel?

Turn the dog days of summer into the change days of summer. It’ll refresh you, your training, and your equipment, and you just might up your final performances in the training year!





About Tim
Tim Cusick is the TrainingPeaks WKO4 Product Development Leader, specializing in data analytics and performance metrics for endurance athletes. In addition to his role with TrainingPeaks, Tim is also Head Coach at Velocious Cycling Adventures. You can reach Tim for comments at [email protected] . To learn more about TrainingPeaks and WKO4 visit us at TrainingPeaks.com.

 


Related Stories