8-Week Stage Race Plan for On-Bike Recovery, Power and Endurance
It takes years of hard work and thousands of miles to become a complete, quality bike racer. Fortunately, athletes are highly motivated people. Athletes need a regular dose of satisfaction and sense of accomplishment to keep them in the game and continue the learning process. Beginning and sport level cyclists will benefit greatly from a training program that develops skills, improves performance and builds recovery from repeated, high intensity effort. Developing a rhythm for training and competition that focuses on intensity, recovery and rest is a proven recipe for success.
Competition can tune up race fitness and develop valuable skills. But, it is inherently “unstructured” and provides little opportunity for useful recovery training. The Modular Interval Training System provides a variety of specific workouts designed to build required levels of fitness, train aerobic and anaerobic fuel systems, boost Vo2, increase mental toughness, improve lactate tolerance and, most of all, maximize recovery from high intensity effort.
Principles of On Bike Recovery
In all racing disciplines, competition demands that a rider be able to respond to every acceleration, on demand, at any time, and hold the pace till the next rest opportunity. Conserving and using energy efficiently is the key to successful racing. Rapid recovery after intense effort is an important tool for conservation of energy on the bike. Any rider can train to go hard once or twice, but in racing, once or twice is seldom enough. Performance on demand and rapid recovery on the bike is the key. Correctly structured interval training allocates time for recovery between efforts to allow the body to flush metabolic wastes and replenish muscle fuels. This allows the rider to be physically and mentally prepared to give 100 percent to the next effort. Without ample recovery, performance diminishes quickly, producing a poor quality and unsatisfying workout.
Structured, high intensity intervals should always train recovery first. Any gains in power, strength and endurance are merely useful, high performance by-products of structured recovery training. A lack of attention to recovery training results in reduced performance, causing many riders to just train harder and increase the risk of overuse injuries and debilitating fatigue. Keeping recovery as the primary focus of interval training helps the developing rider meet the demands of racing, stay as fresh as possible, avoid overuse injuries and always make progress in their training.
The Principles of “Overload and Response”
The physiological demands of cycling are great. The human body adapts to the overload stresses of training and competition by making the systems that supply energy and the muscles that use it more efficient. This adaptation response, known as “positive training effect” can only take place with proper recovery, or rest. The principle of “overload and response”, as applied to structured interval training, produces solid endurance and high quality race fitness. Combined with a good diet and ample rest off the bike, a personalized high intensity training program that focuses on recovery helps the rider specifically train energy systems, improve performance and stay fresh.
Interval Training Modules and Categories
The Modular Interval Training System consists of a variety of specialized workouts designed to train active recovery, develop energy systems, expand performance and improve riding technique. There are 10 race-specific, performance categories, each containing 4 structured workouts (modules).
Module #1, the easiest, is used by the developing rider or an athlete that is still building the fitness necessary to step up to more demanding work.
Module #4, the most difficult, provides an extremely challenging workout even for the strongest rider.
Each module is timeline specific and totally self-contained, prescribing the appropriate warm up and cool down, duration, intensity, workload and active rest between intervals. Any of the modules and can be done stand alone, as a single workout, or plugged into a longer training ride. Some of the workouts in the system are designed to simulate racing conditions like sprinting, ITT, tempo climbing, bridging gaps or launching a successful attack. Any of the modules can be easily adjusted to fit time or conditioning constraints. Simply remove interval efforts and the accompanying rest period and combine the remaining intervals into a complete and effective workout.
As long as the intensity and duration of the effort and rest periods are not changed, the workout will produce the desired positive training effect. If the module chosen is too difficult, simply use the previous module or adjust the one being used. If module #1 is too difficult, additional fitness and conditioning may be needed.
10 Performance Categories
*AT (Anaerobic Threshold) Zone 3 (high end)
A regular component of training designed to train the aerobic energy system and develop high-levels of aerobic and muscular endurance.
*40K ITT (Do’ in the WAVE) Zones 3-4
Specialized training in preparation for a 40K ITT event. Develops maximal aerobic output and builds mental toughness for a successful ITT performance.
*Bridge Intervals Zones 3-4
Race specific exercise that increases production of ATP. Builds anaerobic endurance for sustained, high intensity efforts such as attacks, counter attacks and bridging small gaps.
*Climbing Accelerations Zone 4
Race specific exercise designed to help the rider adapt to the changes in tempo on long climbs. This type of training builds power and speed and extends performance for this most difficult of racing conditions.
*Vo2 MAX. (Oxygen Uptake) Zone 4 Recommended Trainer Workout
Increases the delivery of oxygen to working muscles during maximal aerobic efforts. Also improves lactate turnover and lactate tolerance. Excellent training for ITT and climbing.
*AP (Anaerobic Power) Zone 4
Improves anaerobic power output by training the combined energy systems that supply fuels for extended anaerobic efforts up to 3 minutes. Builds mental toughness, lactate tolerance and more efficient lactate turnover.
*Power Jumps Zone 4-5
Used to build power for acceleration on slight uphill grades. Power jumps are “over-geared” resistance training on the bike.
*Power Sprints Zone 5
Increases the production ATP-CP for high intensity short duration efforts, such as sprinting. A regular component of training that helps develop rapid acceleration and recovery.
*Basic Sprint Zone 5
Sprint repeats with emphasis on technique, timing, jump, gearing and pedal speed. A “technical” training exercise that builds power and sharpens sprinting skills. An excellent group training exercise.
Adapting Modules to MTB
Adapting the modules to MTB racing is pretty simple. MTB racing is mostly TT, steady state effort. Many of the workouts can easily be modified for off-road terrain and conditions. Endurance and AT training would still be done on the road but the shorter intervals, including climbing accelerations, would be best done off-road. The MTB rider must be creative in adapting to the resting intervals off road. Repeating sections or stopping on the trail are good options for resting intervals.
Weekly Training Model
Except for compensation weeks, each 7 day micro (Monday-Sunday) has two days of intensity training using interval modules (approx. 4 hours), one day of active recuperation (2 hours), one day of solid rest (riding optional), one day of tempo riding (up to 2 hours) and 2 days of racing or longer training rides on the weekend ( up to 8+ hours). Using this model, up to 12-15 hours per week can be devoted to “structured” training and racing. Rest weeks have no prescribed effort above 75% of MHR.
Model: Typical Training Week
Monday Active rest, up to 1 hour, Zone 1-2, easy spin
** Tuesday Intensity day #1 shorter, high intensity intervals or training race
** Wednesday Recuperation, 1 hour, light spin, Max. HR of (AT) minus 25 bpm
** Thursday Intensity day #2 longer, high intensity intervals or training race
** Friday Tempo ride up to 90 min, Zone 1-3, short jumps, brisk pace
** Sat/Sun Racing or long ride with some structured intensity work
** possible training race with sprint intervals and power jumps scheduled into the race plan
Periodization Model
A standard 8 week periodization model is used allowing flexibility and variety in training. Weeks1, 2 and 3 are build periods that introduce endurance and power intervals and increase weekly volume via Sub AT intensity. Week 4 is a compensation/rest period allowing for adaptation to training. Weeks 5,6 and 7 resume building, introducing race specific intervals and increase weekly volume via Sub AT intensity. Week 8 is an over-compensation period allowing for adaptation to training, including a 5-day taper.
Typical 8 week Periodization Model (56 days including taper)
Week 1
Base week, tap available fitness, introduce Zone 3 intervals, no racing
Week 2
Increase Zone 2 volume by 20%, increase Zone 3 training volume 10%, introduce Zone 4 training, continue work on weaknesses, racing for training only
Week 3
Increase Zone 2 volume by 30%, Increase Zone 4 training volume 10%, continue training races
Week 4
Compensation, active recuperation, moderate rides, cut volume to 60% of Week 3 level, intensity limit @ 70% of Max. HR, no racing
Week 5
Introduce Zone 5 training, race specific intervals, focus on race fitness, volume @ Week 2 level, resume racing
Week 6
Race specific intervals, focus on race fitness, increase Zone 4&5 volume by 10%, and continue training races
Week 7
Finish intensity training, tune up race fitness, increase Zone 4&5 volume by 10%, continue training races
Week 8
Over compensation, active rest, 5-day taper
Rider Profile: Meet CT
Male, single, racing age 35, road cat 3, years racing 6. Full time RN working nights. Average, maximum, available time for training/week: 12-15 hours. 8-week training program in preparation for two day, three event stage race. Race goals: top 15 GC and a PR in the 20k ITT stage.
CT is a power rider and his natural talent is sprinting. 180 pedal RPM on the rollers is no problem. He has a superb jump and can take a sprint long (500m) on a good day. To improve his ITT, climbing and all round performance, we will use Vo2 MAX, AT (anaerobic threshold) and AP (anaerobic power) modules as the foundation for his interval program. Training is supplemented by racing with specific training goals for each race. His sprinting abilities were kept fine tuned by using modified basic sprint and power jump modules on longer training rides and during training crits.
8 week Periodized Training Plan: Stage Race
This 8-week program, leading up to a stage race includes training for maximal aerobic, anaerobic and sprinting performance. Maximal aerobic training starts with Vo2 and ITT training for weeks 1, 2 and 3. Sub AT endurance volume is increased in weeks 2 and 3 by extending endurance level rides and adding recovery volume after races. Week 4 is a compensation week with volume cut back to 60 percent of volume for Week 3 and a max. Workload of 70 percent of AT.
Weeks 5, 6 and 7 focus on anaerobic power and sprinting using (AP) and Basic Sprint training. Zone 4 and 5 volume would be increased by adding efforts to the interval modules. Week 8 is an over-compensation period allowing for adaptation to training and glycogen replacement. A 7-day taper includes brisk rides of moderate length with a focus of specific race skills and mental preparation.
Intensity Training
8 week Stage Race Preparation Intensity
Day #1 Day #2
Week 1 Vo2 Module #1 ITT Module #1
Week 2 Vo2 Module #1 ITT Module #1
Week 3 Vo2 Module #1 ITT Module #1
Week 4 Compensation / Rest week, no intervals, some light, brisk pace riding OK
Week 5 AP Module #2 Basic Sprint Module #2
Week 6 AP Module #2 Basic Sprint Module #2
Week 7 AP Module #2 Basic Sprint Module #2
Week 8 Over-compensation / Active rest week with 5 day taper, low volume w/gradual decrease of duration and intensity.
The Workouts
Vo2 Max. Module #1: 2 sets / 6 efforts
Warm up Zone 2 finish w/ 3 Sub-Max jumps 30min
Set #1 of 2, Zone 4 effort / Zone 2 rest 3min effort x3 w/ 3min rest Set Break Zone 2, 10min @ Zone 2
Set #2 of 2, Zone 4 effort / Zone 2 rest 3min effort x3 w/ 3min rest, Cool down, Zone 2, easy spin 30min
Total Workout Time: 110min 18min Zone 4 82min Zone 2
(AP) ANAEROBIC POWER Module #2: 2 Sets / 8 Efforts
Warm up Zone2 finish w/ Zone 3 level effort 30min
Set #1 of 2, Zone4 effort / Zone 2 rest 2.5min effort x4 w/ 5min rest Set Break Zone 2, 10min @ Zone 2
Set #2 of 2, Zone 4 effort / Zone 2 rest 2.5min effort x4 w/ 5min rest Cool down, Zone 2, easy spin 30min
Total Workout Time: 120min 20min @ Zone 4 100min @ Zone 2
POWER JUMP SPRINT Module #2: 2 Sets / 8 Efforts
Warm up Zone 2 finish w/ Zone 3 level jumps 30min
Set #1 of 2, Zone 4-5 effort / Zone 2 rest 25sec effort x4 w/ 4min rest Set Break Zone 2 10min @ Zone 2
Set #2 of 2, Zone 4-5 effort / Zone 2 rest 25sec effort x4 w/ 4min rest Cool down Zone 2, easy spin 30min
Total Workout Time: 98min 200sec @ Zone 4-5 94min @ Zone 2
BASIC SPRINT Module #2: 2 Sets / 12 Efforts
Warm up Zone 2 finish w/ Zone 4 jumps 30min
Set #1 of 2 Zone 4-5 effort / Zone 2 rest 10-12sec effort x6 w/ 3min rest Set Break Zone 2 10min @ Zone 2
Set #2 of 2 Zone 4-5 effort / Zone 2 rest 10-12sec effort x6 w/ 3min rest Cool down Zone 2, easy spin 30min
Total Workout Time: 103min 144sec @ Zone 4-5 100min @ Zone 2
ITT Module #2: 1 Sets / 4 Efforts
Warm up Zone 2 finish w/ Zone 3 level jumps 30min
Set #1 of 1 Zone 3 (ITT pace) effort / Zone 2 rest 10min effort x 4 w/ 5min rest between
Cool down Zone 2, easy spin 30min
Total Workout Time: 115min 40min @ Zone 3 (ITT pace) 75min @ Zone 2
HEART RATE ZONES
Training intensities are represented as a percentage of MHR (Maximal Heart Rate) or AT (Anaerobic Threshold). Each zone represents a specific intensity and targets a particular area of performance. Being able to define and structure training by heart rate intensity helps the body adapt to the stresses of training and competition and helps the rider develop an intuitive understanding of perceived workload.
Zone 1 58-67% of Max. HR / 65-76% of AT.
Recovery rides and base miles. Also refereed to as E1 (Endurance Recovery)
Zone 2 68-79% of Max. HR / 77-88% of AT
Active rest between intervals. Warm up and cool down pace. Also refereed to as E2 (Endurance Aerobic)
Zone 3 80-89% of Max. HR / 89-100% of AT
Top end of Zone 3 is ITT pace. High-level aerobic training for extended, maximal aerobic efforts. Also refereed to as E3 (Maximal Aerobic Capacity)
Zone 4 90-96% of Max. HR / 101-109% of AT
Anaerobic endurance and power, Vo2 training and lactate tolerance
Zone 5 97-100% of Max. HR / 110%+ of AT Maximal output