You have invested in a solid base training phase, and over the last 3 to 4 months you focused on your strengths and weaknesses, and prepared your body for the higher intensities and the season. Up next is the build phase.
The goal of the second phase is to prepare you for your specific race requirements. During the build phase at least 2 weekly workouts should be specific to your goal/event, and all of the other workouts during the week are dedicated to recover and maintaining the more basic forms of your cycling fitness.
Where to start?
Typically in cycling your build training phase starts 2 months before your race season, the duration is generally 6 to 9 weeks of focused specificity and quality workouts to improve your fitness. Longer than 9 weeks, and you might start to loose the gains while creating a high fatigue cost.
Tip: If you are not training for a specific event, then your primary focus for this training phase would be to increase your threshold power.
Adequate recovery is a must!
To get the most out of the build phase, it is important to get enough recovery to generate the power and speed that are similar to the demands of your goal or event. Look for good indicator of recovery – positive attitude, feelings of health, motivation to train, high quality sleep, normal resting and training heart rates and balanced emotions.
What comes after the build phase?
Up next is the peak/taper phase, Here volume is reduced, and your workouts simulates intensity and condition of goal event but are not as long as the race/goal duration.
RIDEANDRACE Specific Fitness Plans
Build specific fitness on your foundation or use these plans in the off season to improve any weakness.
Build short and sharp repeatability power..., improves your ability to repeat near-maximal to maximal power outputs and to recover more quickly from successive bursts of higher intensities, speed and power.
Build all-round power..., balanced approach to give you versatility, and improve your ability to be competitive in various disciplines, and rides or races over a duration of 3 to 5 hours or multiple back to back short days.
Build sustainable power..., improves your climbing ability, and power output and fatigue resistance for rides and races over a duration of 6 to 12 hours and upwards, and over multiple back to back long days.
RIDEANDRACE Discipline Specific Plans
Build discipline-specific fitness on your foundation, or prepare for a key event and fine tune technical skills and mental preparedness. These are 10 week plans which includes a taper and race week.
That is it. Thank you for reading. I hope you found it to be a useful resource. Questions, comments and high fives! Drop them here.