As we make the transition from spring to summer, we will be looking to put a sharp peak on our form. This series of articles, starting last fall, has demonstrated an annual plan that began with low intensity base, followed by a neuromuscular transition period, into a phase of progressive lactate threshold building.

That system of starting with a low intensity base, and building progressively more intense systems, brings us to 90% of our best form. To get the last ten percent, we will have to carefully tickle the higher end of our intensity capabilities to bring out our maximum power. Racing will have, by now, already tapped into these high-end systems. What we mean to accomplish with this phase is to allow our bodies a chance to stock up on energy reserves that will be needed to power systems at peak loads, while sharpening our high-end capabilities. The high intensity work done at lactic accumulating loads and at maximum output will cap our preparation for the big races ahead. This is a taper, with total volume being diminished, but our increased time scheduled in the pain zone will allow us to be fulfilled. It is important to note that work performed at these highest of intensities has to be managed very carefully. These workloads can deplete the Engine very quickly, and extra care must be taken not to allow this phase to deplete. These intensities are very stimulating and should make the body respond. It is like candy, it is so good to have, but too much will make you sick. The key to making this fast riding work is to making sure that you are never going to exhaustion, and don’t ever do these workouts carrying residual fatigue. It is critical to do just enough intensity to stimulate the adaptation, without burying the organism. That requires lots of time between sessions to recover full capacity. It also means not eating too much candy, that is, not pushing these workouts to the extreme.  The goal is to bring your form up to a nice controllable crescendo that can be predictably maintained for the desired peak window. Doing too much of this candy will bring your form on too quickly and make your peak come on before time, lacking stability to last under the prevailing stresses, and bringing your season down in a heap of rubble that is hard to dig out of. It will also rot your teeth out. What a lovely mix of metaphors. We definitely want to be conservative here, rather than doing too much. Tickling zones 4 and 5 like this should make you edgy and nervous, chomping at the bit to do more. But don’t. It is impossible for me to give exact frequency, duration, and output parameters to the wide range of cyclists reading this, but you should do enough to stimulate but not fatigue. You should return home charged, wanting more. I typically recommend just enough lactic accumulation to get the fix, and then pull off and recover. I don’t think anyone needs more than 10 minutes in a single day in this phase, and no more than twice per week between races. These are usually performed sub-maximally at just over lactic threshold. A good wattage target is one that you can reasonably attain at your ultimate power goal at LT. You should do some all out sprinting for 10-15 seconds as well. I recommend 3 to 5 of these, preferably with some well-matched partners for fun. Cut your total training volume to assure full recovery. These workouts should leave you absolutely ravenous for more. Just like taking one bite of your favorite candy and then putting it away. Theoretically, you may unleash your carefully cultivated and stored fury on your unfortunate adversaries with great precision and effectiveness for the duration of your peak period. When this has been done correctly you can end up the first half fast and happy. Once confirmed, you can use the same principles to build for the second half.