Timing is Everything: The What, When, and How of Annual Training
Frank Overton
As the age-old adage goes, timing is everything. It's a critical to consider the three phases pre-season phase when timing your goal events. Choosing A vs. B races, when to start the weight lifting and base phases, and how to approach a peak and taper all come down to timing. With a little bit of preparation and planning, and a tip from Goldilocks, we can come into next season not too hot, not too cold, but just right.
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In this episode, we cover:
- ½ life of aerobic endurance adaptations
- Goldilocks Principle - porridge too hot, too cold, just right
- 42 day time constant in TrainingPeaks CTL TSTWKT chart
- Half Life of Weight Lifting
- Coaches anecdote - find that most athletes peak better in the first ½ of the season (first peak attempt) than the second because the half life from weight lifting, and build a true base are further than the 1st peak
- The Group Ride HERO
- Examples of TIMING - what to do and WHEN and how much of.
Be sure to listen to our previous and relevant podcasts: Planning your upcoming race season Post-Season Break Weight Lifting for Cyclists
Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals
Phil Gaimon's FONDO
- Complete similar workouts to what Phil does to prepare for all his KOM's
- Sweet Spot training, threshold intervals, and some anaerobic work
Phil Gaimon's Strava PR Plan
- Perfect Plan for Those with Less Training Time, starts at 15 minutes per day
- VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot
Road Race In-Season
- Weekend racing and group rides with weekday training and recovery
- anaerobic efforts like criss cross, Over/Unders Sweet Spot, Threshold
Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, Threshold
