By Coach Adam Walker, The Cycling Co
Happy New Year Everyone!
I hope you’ve come out of the holiday season with renewed energy and focus, ‘cause it’s go time!
Whether you had downtime over the past couple of weeks, spent time doing other sports, or it looked more like a training camp, the reality is that BCBR is 20 weeks away and the countdown is ON!
The New Year is such a great time to revisit our goals for the coming year, take stock in where we are, and commit to where we want to go.
There’s really two ways that I like to go about structuring training from here:
• A more traditional, linear periodization where we begin to build our aerobic endurance base
• Or an approach I use with most of my masters athletes: Reverse Periodization
Let’s look at both options and then you can decide what might work best for you.
In a Linear Periodization model, we work in training blocks with ascending levels of intensity, meaning that we begin with low intensity and gradually increase the intensity as the race season approaches. This is a traditional, proven approach which has stood the test of time.
LSD (long slow distance), then tempo or “specific endurance”, threshold work, VO2 efforts, then shorter intervals from 30-90 seconds interspersed throughout training blocks accordingly. Most coaches have used some version of this. Build the base first, add the intensity, then race. Simple, safe, and effective.
But there are drawbacks.
Building a big base in January, February and early March can be awesome for professionals and developing athletes who have lots of time flexibility BUT it’s really tough for adult amateur athletes.
Daylight (or lack of it), and winter weather make it really difficult for anyone with a Monday-Friday job working daytime hours.
Doing 3-4-5 hour rides multiple times a week just isn’t a reality for many of you, so what is another option?
Reverse Periodization
You may have heard me mention it or hint about it in previous videos in this series, but the premise is simple – we load the body with intensity when we are stuck indoors on the trainer or when we might just want to be outside for shorter 60-90 minute rides.
As daylight and weather improve, you begin to add duration, building volume in more favourable conditions. As long as we are smart and intentional with our intensity distribution, listen to our bodies and make sure we don’t simply pile on intensity on top of intensity without ever doing our long easy rides, Reverse Periodization can be an incredible effective way to make the best use of your winter months
So how could this look for you?
• Monday: Rest Day
• Tuesday: VO2 Tabatas, 30/30’s or steady state intervals
• Wednesday: Gym/Strength/Resistance
• Thursday: 1 hr Easy Ride or Alternate Activity
• Friday: Gym/Strength/Resistance
• Saturday: VO2 or Threshold work.
• Sunday: MTB/XC Ski/Hike for endurance maintenance
This is just one possible way to lay out a week that would total 6-7hrs of training – there are countless combinations that you could structure your week.
Some athletes might want to increase the frequency of strength training, then back off to one day per week later on.
Some may want to really focus on Threshold FIRST, then do the VO2.
You can even begin with shorter 30 second intervals and then progressively extend the time of effort, building towards a longer interval.
THE MAIN RULE to remember is that the body will only adapt to the stress that is applied AND it takes MULTIPLE exposures to the same stimulus to create an adaptation.
Random intensities at random times with random structure will likely lead to nothing more than a slight bump in fitness with a lot of fatigue along the way. Just because it “FEELS” hard, doesn’t mean it’s effective.
It usually takes 3-6, even 8-12 weeks, of focusing on each element of our energy system to see a significant impact.
Good training isn’t about changing the workouts every week. It’s not about complicated training plans. It’s about performing focused, deliberate, intentional work, day in and day out, for a long time.
This is what will make you a great rider.
Consistency.
Happy training!
Coach Adam Walker is a certified professional mountain bike coach and has coached athletes to World Cup and World Championship wins. A masters athlete himself, he is passionate about helping all riders achieve their biggest goals, like completing BC Bike Race.
If you want to take the guesswork out of your training, preparation and skill development, Adam has a couple of options for you.
The CLUB SHRED online community with weekly group coaching calls. OR… Personal One-on-One Coaching.
For more information on either of these programs, hit him up on instagram @coachadamwalker or email adam@thecyclingco.com. Check out Club Shred.