A multi peak season includes two or three full specific preparation phases. Specific preparation 1 is 4 weeks in duration and maintains the volume of training at a relatively high level.
Specific preparation 1 phase is marked by the introduction of anaerobic-endurance, anaerobic threshold and all out explosive leg-strength training. Just as with leg strength-endurance training, this must be done cautiously to avoid injury.
There will probably be criteriums, road races and time trials throughout this period. These should mostly be low priority, and you can regard them as a substitute for anaerobic-endurance and anaerobic threshold training.
During specific preparation 2 aerobic and muscular endurance rides are reduced, but are still a prominent focus of training. At this time in the season endurance rides may occur less frequently than in the Base training phases.
You will be much better served by doing your long, easy aerobic and muscular endurance rides during this phase with two or three teammates (of similar fitness levels!) rather than with a large group. We will be using group rides for the development of leg strength-endurance, anaerobic-endurance and anaerobic threshold.
It is important to avoid over-training during this phase of training. Now is the time it can easily happen. Pay close attention to your fatigue level during group rides. If you feel dead in the saddle, don’t work hard with the group. Either sit in, getting as much of a free ride as you can, or turn off and ride alone. Be smart. You’re not doing this to impress your friends. Save that for the races!
Cycling abilities during this phase:
• Aerobic and Muscular Endurance Rides (Cardiovascular and Muscular System)
• Leg Strength-Endurance Intervals (Muscular System)
• Anaerobic-Endurance Intervals (Energy System)
• Anaerobic Threshold Intervals (Energy System)
• Explosive Leg-Strength Drills (Neuromuscular System)
Weeks 1, 2 and 3 have:
• 1 day off per week (Monday)
• 3 low intensity rides (Wednesday, Friday, Sunday)
• 1 medium intensity ride (Tuesday)
• 2 high intensity rides (Thursday, Saturday)
Week 4 has:
• 1 day off (Monday)
• 1 recovery day (Friday)
• 3 low intensity rides (Tuesday, Wednesday, Sunday)
• 1 high intensity ride (Thursday)
• 1 high intensity test (Saturday)