Cycling: Reaching Your Peak

Posted on 04. Apr, 2009 by Lee Cherry in Cycling

Written by: Edmund R. Burke, Ph.D. / Reviewed by: Lee Cherry, C.S.C.S.

Most cyclists have heard about peaking, but many younger or less experienced athletes seem helpless when it comes to planning their yearly program for successful results at a major competition. When successful athletes are able to be in top form for the big events, we say they have peaked, or are at “their peak” for an event. One only has to observe Lance Armstrong this season to see how Lance was able to build his season around peaking at the Tour. Occasionally, an athlete goes through the whole season in top form, such as Eddy Merckx had been able to accomplish in many of the seasons he competed, but such an optimal level of performance is rare.

Peaking for a race does not just happen. It requires months, even years, of preparation for bigger events such as the National or World Championships. It requires setting goals for yourself. It requires discipline when establishing the priorities needed to achieve those goals.

Self discipline is enhanced and priorities are more easily established if you have a goal or goals to work toward. Your goal may be to set a personal record on a course you have raced on before or to win your age category at a particular race. Goals should be established early in the season. Your goals should be based on your past performance, your physical (and equipment) capabilities, and input from other athletes and coaches when possible. Goals are not absolute and may be adjusted as your training progresses. This peaking concept need not be restricted to one season but can be approached on a much broader scale. For example, you may peak for a few regional events during the upcoming season. With the addition of longer events next year, your goal in the third year could be placing well in your age group at the National Championships.

Peaking is often difficult to plan for because of the crowded race schedule and variety of races offered. It’s one thing to peak at a specific event such as the Texas Championship Series; it’s another thing to peak for a series of races, like the NORBA National Point Series or National Road Championships. Throw in the national championships and you begin to appreciate the difficulty of scheduling peaks. Add to this the pressure of sponsors, press and coaches, and you begin to wonder if peaking is even possible during the season. Many times a decision will have to be made as to what events you must train through in order to prepare for you next major event.

Most athletes, coaches and sport scientists say that you can only peak two or possibly three times per year. You will need to leave a minimum of eight to ten weeks between events to perform well. For example, you may peak for a late spring event and then once again for a race in mid summer. A final peak could be established for a race in the fall. Between the events, you will need to recover and rebuild and enter races for training and fine tuning.

A veteran cyclist might be able to peak for a final competition through training that does not include “lead up” competitions. However, the less experience a cyclist has, the more important it becomes to use competition as a stepping stone for a peak performance. Ideally, you should have approximately eight to ten competitions spaced two weeks apart, leading up a period of ten to 12 days of competition. The time before the event should allow you to cut down on distance work and add speed and last-minute technique training to your program. All hard training should end a week to five days before the event and be replaced with easy to moderate rides, with a few short bursts of speed when you feel good.

It is beneficial to vary your competition, racing a distance that is shorter than your event and competing one or two that is longer than your primary event. In these preliminary events try to improve various parts of your fitness or racing strategy. For example, when the competition allows, let your opponents set the pace for the first third of the race, then ride at your goal pace or effort for the next two-thirds. In another race, attempt to ride the first third and final third of the race at your goal pace. All this leads to that final competition when you will be better equipped to put it all together.

In order for peaking to be effective in attaining your goals, use the following guidelines during the whole season to ensure a successful season:

1. Emphasize consistency in your training program. Have a program which plans for the whole season.
2. Realize that a sound, successful training program is the best source of self-confidence.
3. Rest sufficiently after all races to restore your energy levels.
4. Don’t train hard when you are sick.
5. Identify your nutritional needs and nourish yourself properly.
6. Do not consider any one aspect of your training more important than another. Off-season as well as in-season training are integral to your total program.
7. Avoid injury; don’t do anything foolish in training or racing that could lead to a serious crash or overuse injury.
8. When possible, train in an environment that promotes a concentrated effort.
9. Maintain a strong commitment to being fit and healthy.

What has been outlined here is a systematized approach to planning your peaking (and season) for important events. Remember that while the annals of cycling events are filled with stories of outstanding athletes who succeeded at big events, there are other stories of those who lined up at the starting line at the world’s or the national championships as leading contenders– and failed. It should of been their moment, but they were not prepared to seize it because in many cases they had not properly “peaked” for the competition. Remember, the secret to success in any sporting event is being prepared for optimum performance at the right time.