Periodization training focuses on building speed and distance through a gradual build up toward your race goat. Both should be increased for two to three weeks, followed by a week retreat by about a third of training time and effort. This will allow you to recover and consolidate your gains before beginning another series of gradual increases. Recovery weeks should come more frequently for older riders, but are critical for every rider.

Racers who have finished their “base miles” and strength can concentrate on longer, steady lactate threshold intervals and shorter, more intense VO2 intervals. Lactate threshold intervals, where you train above your anaerobic threshold, should performed no more than twice a week separated by two days’ recovery. On a bike this can be achieved by finding a road loop of about five miles with no traffic lights or stop signs. Measure your performance and progress by using a power meter, such as a Power Tap. If you don’t have one, choose a flat course and measure speed instead. Start with two 10-minute time trials with a 10-minute rest in between. Do each time trial as hard as you can but not so hard you can’t maintain the same steady pressure all the way through both of them. Your power output should be consistent over each interval, while your average power for the second should be the same or higher than the first. After two weeks of these, add a third 10-minute time trial. After another two weeks, switch to two 15-minute ones, keeping the 10-minute break. Build to three 15-minute intervals in two more weeks. Finish the series with two weeks of two 20-minute time trials. Other riding this time of year should be long, steady base miles at which you’re working, but not too hard to talk (75% of your maximum heart rate), with one day a week with some short, 2 to 3 minute, intense efforts, also known as VO2 intervals. You can get in VO2 intervals by entering criteriums, joining race training rides listed elsewhere, or doing telephone pole sprints or short hill repeats on your own.

You can determine your VO2 Max by sitting on a stationary bike with a heart rate monitor. Ride for 5 minutes and take note of your average heart rate. After 5 minutes increase the resistance, but not the cadence, again riding 5 minutes and taking note of your average heart rate. Keep this progression until you find that you can no longer keep up the cadence for the full five minutes. You heart rate at this point will be your VO2 Max. VO2 Max riding will be at this rate or above. This is what is known as anaerobic. The basic goal is to increase your VO2 Max, and anaerobic capacitiy, through the training exercises, and you will see it improve through the course of the season. Be sire to space out the intense interval rides to get a couple of days’ rest between interval workouts or races. You body can produce lactic acid during these workouts, and it’s important to recover with easier rides to flush out your legs.

Racers approaching their goal events, should plan to “taper” 10 days to 2 weeks before the goal event by cutting mileage and intensity. After this rest, 3 or 4 days before the event, do a short, fast ride, such as one of the race training rides described above. But don’t fatigue your muscles. In the remaining days, do short, brisk-paced rides in a low gear to keep your legs fresh, with one short, maximal effort each day.

Check out Joe Friel’s, The Cyclist’s Training Bible for more on interval workouts and tapering and good luck!