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| Peaking For Your Bike Race |
Peak for a Century and Ride Faster than Ever
Active.com
4/25/2001
Most cyclists have heard about peaking, but many younger or less experienced cyclists seem helpless when it comes to planning their yearly program for successful results
at a major competition.
When successful athletes are able to be in top form for the big events, we say they have peaked, or are at "their peak" for an event. One only has to observe Lance
Armstrong's result at this year's Tour de France to see how one can not only peak to win the overall yellow jersey, but also win all three time trials.
Occasionally, an athlete goes through the whole season in top form. Michael Jordan had been able to accomplish in his last few seasons with the Bulls, but such an
optimal level of performance is rare.
Peaking for a race or event does not just happen. It requires months, even years, of preparation for bigger events such as State, Regional, National or World
Championships. It requires setting goals for yourself. It requires discipline when establishing the priorities needed to achieve those goals.
Self discipline is enhanced and priorities are more easily established if you have a goal or goals to work toward. Your goal may be to set a personal record on a course
you have raced on before or to win your age category at a particular event.
Goals should be established early in the season. Your goals should be based on your past performance, your physical (and equipment) capabilities, and input from other
athletes and coaches when possible. Goals are not absolute and may be adjusted as your training progresses.
This peaking concept need not be restricted to one season but can be approached on a much broader scale. For example, you may peak for a few regional events during
this season. With the addition of longer races or events next year, your goal in the second year could be placing well in your age group at the National Championships.
Peaking is often difficult to plan for because of the crowded race schedule and variety of races offered. It's one thing to peak at a specific event such as the Texas
Championship Series; it's another thing to peak for a series of races, like the local weekly Tuesday night summer race series.
Throw in the National Championships and you begin to appreciate the difficulty of scheduling peaks. Many times a decision will have to be made as to what events you
must train through in order to prepare for you next major event.
Most athletes, coaches and sport scientists say that you can only peak two or possibly three times per year. You will need to leave a minimum of eight to ten weeks
between events to perform well.
For example, you may peak for a late spring event and then once again for a race in mid summer. A final peak could be established for a race in the fall. Between the
events, you will need to recover and rebuild and enter races for training and fine-tuning.
A veteran athlete might be able to peak for a final competition through training that does not include "lead up" competitions. However, the less experience an athlete
has, the more important it becomes to use competition as a stepping-stone for a peak performance.
Ideally, you should have approximately eight to ten competitions spaced two weeks apart, leading up a period of ten to 12 days of competition. The time before the event
should allow you to cut down on distance work and add speed and last-minute technique training to your program.
All hard training should end a week to five days before the event and be replaced with easy to moderate rides, runs or other activities with a few short bursts of speed when
you feel good. In order for peaking to be effective in attaining your goals, use the following guidelines during the whole season to ensure a successful season:
Active.com
4/25/2001
Most cyclists have heard about peaking, but many younger or less experienced cyclists seem helpless when it comes to planning their yearly program for successful results
at a major competition.
When successful athletes are able to be in top form for the big events, we say they have peaked, or are at "their peak" for an event. One only has to observe Lance
Armstrong's result at this year's Tour de France to see how one can not only peak to win the overall yellow jersey, but also win all three time trials.
Occasionally, an athlete goes through the whole season in top form. Michael Jordan had been able to accomplish in his last few seasons with the Bulls, but such an
optimal level of performance is rare.
Peaking for a race or event does not just happen. It requires months, even years, of preparation for bigger events such as State, Regional, National or World
Championships. It requires setting goals for yourself. It requires discipline when establishing the priorities needed to achieve those goals.
Self discipline is enhanced and priorities are more easily established if you have a goal or goals to work toward. Your goal may be to set a personal record on a course
you have raced on before or to win your age category at a particular event.
Goals should be established early in the season. Your goals should be based on your past performance, your physical (and equipment) capabilities, and input from other
athletes and coaches when possible. Goals are not absolute and may be adjusted as your training progresses.
This peaking concept need not be restricted to one season but can be approached on a much broader scale. For example, you may peak for a few regional events during
this season. With the addition of longer races or events next year, your goal in the second year could be placing well in your age group at the National Championships.
Peaking is often difficult to plan for because of the crowded race schedule and variety of races offered. It's one thing to peak at a specific event such as the Texas
Championship Series; it's another thing to peak for a series of races, like the local weekly Tuesday night summer race series.
Throw in the National Championships and you begin to appreciate the difficulty of scheduling peaks. Many times a decision will have to be made as to what events you
must train through in order to prepare for you next major event.
Most athletes, coaches and sport scientists say that you can only peak two or possibly three times per year. You will need to leave a minimum of eight to ten weeks
between events to perform well.
For example, you may peak for a late spring event and then once again for a race in mid summer. A final peak could be established for a race in the fall. Between the
events, you will need to recover and rebuild and enter races for training and fine-tuning.
A veteran athlete might be able to peak for a final competition through training that does not include "lead up" competitions. However, the less experience an athlete
has, the more important it becomes to use competition as a stepping-stone for a peak performance.
Ideally, you should have approximately eight to ten competitions spaced two weeks apart, leading up a period of ten to 12 days of competition. The time before the event
should allow you to cut down on distance work and add speed and last-minute technique training to your program.
All hard training should end a week to five days before the event and be replaced with easy to moderate rides, runs or other activities with a few short bursts of speed when
you feel good. In order for peaking to be effective in attaining your goals, use the following guidelines during the whole season to ensure a successful season:
- 1. Emphasize consistency in your training program. Have a program that plans for the whole season.
2. Realize that a sound, successful training program is the best source of self-confidence.
3. Rest sufficiently after all races to restore your energy levels.
4. Don't train hard when you are sick.
5. Identify your nutritional needs and nourish yourself properly.
6. Do not consider any one aspect of your training more important than another. Off-season as well as in-season training are integral to your total program.
7. Avoid injury; don¹t do anything foolish in training or racing that could lead to an overuse injury.
8. When possible, train in an environment that promotes a concentrated effort.
9. Maintain a strong commitment to being fit and healthy.
| © Copyright 2007, Cristin Reichmuth, M.A.. Material provided on this web site is for educational and/or informational purposes only. This web site does not offer either online services or medical advice. No therapeutic relationship is established by use of this site. If you have comments or questions, please contact: info@bodyandmindsolutions.com. |
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