Bike training in your peak period
The structure of the training in your peak period very much depends on your fitness level and experience. For many riders a day off or an easy ride combined with pace training or racing simulations is optimal while highly trained bike riders can overcome two hard training days in a row.
In your peak period you should focus on the important parts of the bike race you intend to participate in and simulate the intensity of this part every third training session until a week before the important race.
To make the simulation in your training as close to reality as possible, select the point in the cycle race which is vital to your success and practice precisely the pace exertion and heart rate that is required for you to be at the front.
Race Key points
For example , there may be a certain hill on the route that is crucial to how well a result you can get on the day. Find a similar hill in your home training area, warm up first and then simulate the intensity that you expect to use in the course of this hill - preferably several times on a training day.
Or it may be that the route is flat and you need to keep a high intensity at a specific point to achieve your goal. Perhaps you know that there will usually be a crosswind or so. This intensity can be based on your heart rate, a certain pace or effort in relation to your heart rate.
If you train these simulations about every 3rd day of training in your peak period, how should you train in the other days?
You should ride easy recovery rides or take a day off. The idea is to be fully recovered and ready to start again for the next simulation.
It's always a good idea to include pace training up to and during your peak period. Pace can take place behind a car, a scooter or a motorcycle. If this is not an option for you, you can simulate the pace workout on a Home Trainer with relatively large gear and approx. 100 in cadence.