You’ve spent the last several months indoors building your aerobic base, building cycling-specific leg and core strength, and raising your power at VO2 Max and threshold with some dedicated interval work.
The next step is to prepare for the specific demands of your key events, so the focus switches a bit. Several different terms are used for this phase, including build, specialization, pre-competition, competition or others. Regardless of the label used, the concept is the same.
While in base training, daily and weekly training volume (training hours) builds, so the overall workload increases. While the quality workouts include “hard” work, recovery between intervals or work phases is typically longer to allow for full recovery.
As you move through the ”build” phase, your planning and training should include the following elements:
- Volume should stay relatively constant (unless you’re in the northern tier and continuing to add hours to your long rides).
- The overall intensity of the workouts will increase and recovery time between intervals will decrease. More time should be devoted to VO2 Max and Anaerobic levels.
- At least one weekly ride should be long, but it can include high intensity bursts and does not need to be all z2-3 aerobic work.
- The other days of the week should typically be easy rides. The key point is that the quality rides should be very high quality, which means the rider must be rested and fresh going into these rides.
So in this phase, the switch is either “on” or “off” and no in between. Go hard or go easy.
This build phase typically lasts between 6-8 weeks, leading up to the pre-event taper. Much more than this and your aerobic base will suffer.
So analyze the key race or event you’re training for and note the specific factors necessary for success in it. Your training over the next several weeks should sharpen these skills so you’ll be in peak form and ready to hammer it!
Add your comments below and contact me with any questions. After you do this, GET OUT AND RIDE!
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