(ed. Listen to the Waite Endurance Podcast: Season Review Strategies episode 48 for the related discussion on this topic)

As the current season winds down and you enter your end-of-season ‘transition period‘, it’s time for season review. Make the most of the downtime with these season review strategies while your past season is fresh in your mind. During the review process you want to take a look at what you accomplished from a training and performance progression standpoint; along with the training volume you accomplished, your consistency in training, and what went well for you and where you could improve upon for next season.

Season Review: Performance Manager Chart 

A great place to begin your season review is to take a look back at the work you’ve put in over your past season. This can be easily achieved by looking at your Performance Management Chart within your Training Peaks app. If you’re not a Training Peaks user, most training-log applications offer some version of this chart that displays the work you’ve accomplished over a selected time period.

Chronic Training Load

Your Chronic Training Load (CTL) is represented by the blue line on the chart. This graphically displays the progression of your fitness as days, weeks, and months accumulate. It is common to see a ‘saw-tooth’ pattern in the line. Ideally your CTL increases over the course of several weeks and months with minimal dips along the way. The gradual growth indicates consistency in training, and the small declines indicate recovery days and recovery weeks.

Acute Training Load vs. Freshness

The pink line represents your Acute Training Load (ATL). This indicates your level of fatigue; whereas the yellow line represents your freshness or readiness to perform. These lines are inverse of each other. To put simply, the harder you train the more tired your legs get and the less able are you to hit a peak performance. Vice versa when you recover a bit your fatigue comes down and your freshness or ability to put out a great effort increases.

Key Points to Reference:

• How successful were you in building your fitness over the ‘base training’ months?
• How many weeks of training were implemented for your growth in CTL?
• What kind of ‘ramp rate’ did you achieve? Was this successful or stressful for you?
• What was your peak CTL value at the end of Base?
• What did your CTL drop to within your race preparation training prior to a peak performance?
• Did you achieve a peak performance?

These values can be helpful in designing your Annual Training Plan for the next season. With some experience, you can begin to determine what values ‘work for you’ in terms of building fitness & fatigue, and where you are likely to achieve peak fitness and a peak performance.

PMC Example

I’ll use my 2020 Performance Manager Chart as an example of the season review thought process…

The first half of my 2020 season was dedicated to base building. Eight weeks of easy fall base miles progressed CTL from around 70 to a little over 80 before a recovery week (ramp rate of 5/month). In the four months that followed, I built CTL from around 70 to 110 (ramp rate of 10/month). At this point fitness was high, as was Acute Training Load (ie. physical stress). A week off the bike was planned (family vacation); but that was followed by me catching influenza-A and needing another 2 weeks to return to health… CTL plummeted to around 75!

In the second half of my season, my motivation was high (following the flu) as the COVID-19 lockdowns escalated and racing was cancelled. It was decided to return to base training with Aerobic Threshold & Anaerobic Threshold training blocks. Ramp rates were much steeper (indicated by blue CTL line) since months of base fitness were recently built prior to illness. Following the Anaerobic block of training, fitness was high (end of May) and freshness was on the rise (yellow TSB line)… leading to ‘peak performances’ in testing and Strava KOMs in early June.

A mid-season break occurred in mid-June. Freshness returned and allowed for another 12-week round of aerobic miles, Aerobic Threshold and Anaerobic training blocks; we dubbed it our Season Salvation Plan. This solid training took CTL from 85 to 115 (peak of season) over 8 weeks building high levels of fitness & fatigue. During the final high-intensity block, freshness returned and was soon followed by a second ‘peak’ indicated by further PRs in testing efforts and more Strava KOMs!

I can now determine that building fitness to around 110-115 over stretches of base-building blocks, followed by high-intensity training blocks allowing CTL to drop into the 90s and freshness to rise, I can expect some solid performances. This is valuable information I can incorporate as I plan my 2021 season.

 

Season Review: Weekly TSS

Another valuable chart to reference in your review is the Weekly TSS Total. This chart depicts your weekly training load achieved through weekly Training Stress Scores and Intensity Factor (averaged for the week). This provides a graphical view of the overall load of each week and related level of intensity. Again, you want to identify your peaks, valleys, and consistency in your training over the previous months.

Key Points to Reference:

• Your average weekly TSS for the season (indicated by dashed line)?
• Peak TSS weeks per training block?
• Maximum TSS week for your season?
• Consistency in your weekly training progressions… Did you organize effective training blocks?
• How many recovery weeks did you take? Was there enough? Was there too many?

These values will again assist you in creating your training loads for your next season. If things went well this year, then you can model your next year after these numbers – perhaps even consider increasing your loads a small amount from year to year. If your season progressions or performances did not live up to your goals, try to identify where you went awry… too high of training load, not enough recovery, not enough consistency, or ineffective training blocks are frequently the issues cyclists encounter.

TSS Example

Using my 2020 season again as an example, we can easily view the consistency in training, placements of recovery weeks, and the loading progressions within the training blocks…

Average weekly TSS was 600. Peak loads were progressive between training blocks: around 800 for the fall base miles, 900 for winter base building, 1000 for the early summer blocks, and a max TSS week for the year was almost 1100 at the end of my final build.

The consistency in training appears effective with the exception of the visible early March influenza-A interruption. Otherwise, training blocks were consistent and recovery weeks well placed within the year. The lack of racing due to COVID-19 for 2020 allowed for ideal training progression throughout the entire year. In a normal year, with frequent racing from March through September, I would not normally see the visually appealing structured training blocks. This lack of racing allowed for ideal training; as a result, PRs in testing efforts and KOMs on Strava were achieved.

The next objective will be to use this information to design next year’s training progressions in similar fashion with the peaks in fitness to line up with A-priority events in the new season ahead. As interesting as an experiment this 2020 season has been, let’s all cross our fingers for a ‘normal’ 2021 season full of events!

* For further discussion on the Season Review topic, listen to our podcast episode 48 where we go through the review process in full detail.

Due to COVID-19 we’re unable to host our 16th annual in-house Base Builder Program…

So instead, we’re making our Remote Base Builder bigger and better!

Built off our 15-year successful In-House Base Builder program, our Remote Base Builder Program allows athletes that can’t train with us in-house to train with us remotely on their own. Follow the same training program, join the same coach-led discussions & workouts via ZOOM, weekly podcasts and videos. Be a part of our WE Training Squad from anywhere across the globe in the comfort of your own home.

More robust features. Live, online, coached workouts (available as recording as well), weekly virtual meetings to stay on track and answer all your questions. This is going to be great!

LEARN MORE ABOUT REMOTE BASE BUILDER

With access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well!

LEARN MORE

NEW ‘RETURN TO RACING’ TRAINING PLAN NOW AVAILABLE.

We’re calling it our…

2020 Season Salvation Plan

With the possibility of events happening before the end of summer and into fall, the time is now to begin a 2020 re-build of fitness to be ready if/when racing resumes.

For this unusual time in history, we’ve put together a 12-week training plan designed to accommodate cyclists of all variants with a training progression to bring their fitness to a high level before the end of summer. Modeled off our popular annual winter Base Builder Training Program, and including all the value and support our athletes have enjoyed for years:

• Detailed training program delivered via Training Peaks
• Designed for all cycling disciplines (i.e. road, mountain bike, gravel, cross)
• Volume adjustable to fit individual ability & goals
• Easy to follow workouts designed around power, heart rate and RPE
• Weekly Podcast to discuss the weekly training and share valuable insights along the way
• Follow along in ‘real time’ with us every week for increased motivation & accountability

Along with all of the proven training we’ve implemented through our winter program, we will follow a similar build of fitness over the summer months but with a handful of differences to make the most of this unusual time of ‘Summer Base Training’:

• Extra emphasis on riding outdoors and logging (at least a bit, if not a lot) more ‘base miles’
• Structured workouts easily performed outdoors, as well as indoors
• Following a ‘steeper’ progression curve (i.e.. progressing more quickly than typical winter base training)
• Added weekly video tips to enhance engagement
• Added nutritional direction to assist in performance & body composition changes

The Plan Details

Our 12-week plan is broken into three 4-week training blocks:

1. Low-Intensity Base
2. Mid-Intensity Aerobic Threshold
3. High-Intensity Interval

The blocks consist of three weeks of progressive training, followed by a lighter recovery week. The weeks are volume-adjustable to meet your personal training goals. We will explain how to do this on our podcast, as well as offer to do it for you as an optional add-on to your plan.

Low-Intensity Base

This is the classic ‘base miles’ time. Three weeks to build your daily riding frequency and weekly volume (via hours, miles and/or TSS). Intensity is kept low so you can simply focus on riding more and maximizing your time outdoors enjoying your bike. During this time, we’ll provide additional information via podcast and video tips on improving your diet to increase your performance and shed unwanted body mass.

Mid-Intensity Aerobic Threshold

This block raises the intensity slightly and adds in structured intervals to the weekly schedule. The Aerobic Threshold energy system develops sustainable power and muscular endurance. These relatively long duration intervals train your ability to pedal hard while maximizing the aerobic system to improve overall endurance and strength. Also included in the this block is continued low-intensity riding to further create aerobic adaptations.

High-Intensity Intervals

The third and final block of the plan switches gears to a more polarized approach of ‘easy days-hard days-easy days’.  The hard days emphasize the glycolytic energy system: putting greater demand on carbohydrate usage for increased power output over shorter durations. The glycolytic ‘sub-systems’ of Anaerobic Power, Vo2 Max and Anaerobic Threshold are addressed each week combined with very easy recovery days for three weeks. This kicks your race-preparation fitness into high gear as the end of summer approaches.

Upon completion of this 12-week progression, you’ll be event-ready. You can then easily transition into late season racing, a cyclocross schedule, or some fitness-charged fun fall riding.

Plan Assistance

Like with our annual winter Base Builder Program, we’re in this together. As part of your plan, you can choose to follow along listening to our weekly podcast for deeper instruction and insights into the plan. We will provide suggestions on how to maximize your training plan experience by providing suggestions on how to:

• modify the weekly volume to fit your needs
• create your ‘return to racing’ calendar within the Training Peaks ATP
• modify and execute the structured intervals
• fuel your workouts & recovery
• daily diet tips & videos
• and answer questions you have via email

Optional Volume Personalization

Not exactly sure how much is enough training and/or concerned about doing too much?

We have written the 2020 Season Salvation Plan to accommodate all types and levels of competitive cyclists. It has been written in a ‘mid-volume’ level of workout duration and weekly loads. This volume is modifiable to the individual and we will explain this in detail within the weekly podcast.

For those that would like us to personalize the volume for them, we are offering a optional upgrade ($29) for this convenient service. Via a short list of questions and a view into past training efforts, we can adjust the daily and weekly volume for you to fit your goals.

Ready, Set, Go

Our ‘live’ following of the plan begins June 15th to have us finishing by middle of August. Join us then and follow along in real time.

Not ready to start in June? Or not needing to be event-ready in August? No problem. You can choose to start the plan any Monday after June 15th and listen to the podcast in order of your start date. Simply find your target event date, count back 12 or more weeks from there and that is when you can begin.

Too confusing? Send us an email and we’ll get you sorted out.

Plan Purchase & Delivery

We have created this plan on Training Peaks. You will need a free Basic account or paid Premium account to access the plan. You can simply view and purchase the plan directly from Training Peaks for $99.

But wait…

We want to offer all of our training plan users, followers and podcast listeners an even better deal!

 

 

 

 

 

Get the 12-week plan for just $48!

That’s only $4 a week, less than a premium coffee, for dialed-in training, online support & accountability, and a boat load of knowledge to get you fit and fast for the remainder of 2020. Join us and save your season. You won’t regret it!

Plan Options

2020 Season Salvation Plan $48.00 USDw/ Volume Personalization (+$29) $77.00 USD

Register today! We’ll get back to you via email within 24 hours to provide directions on connecting your existing Training Peaks account or creating a new FREE Basic account for you. Then we can attach the plan to your desired start date, and make any Volume Personalization modifications if chosen. 

Listen to our recent Podcast to Learn all About it…

Episode #36: our 2020 Season Salvation Plan

Questions?

Email Us: [email protected]

 

Changing Times, Changing Plans

In light of the current worldwide health crisis and cancellations of at least the Spring racing season, everyone’s plans have changed… and so should our training!

Many riders are choosing to be on their indoor trainers utilizing online training apps while others are willing to venture outside to keep racking up the miles. However, instead of smashing yourself with high-intensity training or epic long rides with no events in sight on the calendar, take a step back and target your Aerobic Threshold energy system. Take this opportunity of ‘no racing’ to build your most powerful aerobic base yet!

What is Aerobic Threshold?

The first of two metabolic thresholds, the Aerobic Threshold (AeT) relates to fuel utilization. Put simply, this first threshold is a theoretical metabolic balance point of fuel utilization between fat & carbohydrate. At AeT you’re at the highest power you can sustain while burning equal parts fat & carbohydrate fuel sources. In other words, you’re maximizing your power while still utilizing at least 50% fat for fuel. Go beyond this threshold and you begin to burn more sugars than fat; go below this threshold and fat utilization goes up, carbohydrate utilization goes down.

From an endurance athlete standpoint, the more work (power) you can do while utilizing fat for fuel and sparing glycogen (stored carbohydrates in your muscles and liver), allows you to ride longer and faster before running out of glycogen. It is well known that riding long and slow (HR< 75% max heartrate) is how you maximize fat utilization. However, to be most effective with this type of training you must ride long durations. Train above AeT and you become more ‘anaerobically fit’, capable of going really hard for short durations (often followed by dramatic slowdown!). Short, high-intensity interval training is effective for this, as is simply riding just a little too hard, too often… a common pitfall for most amateur cyclists (aka ‘sugar burners’).

How do you find this Aerobic Threshold?

For utmost accuracy, you should be tested in a lab by a physiologist. Much like a Vo2 Max test, you wear a mask, you pedal from easy to hard, they collect the expired gases from your lungs from which the ratios are used to pin-point the exact moment you cross that ‘fat vs. sugar’ threshold. Keep in mind, we’re always burning a mixture of fat and carbohydrate for movement. Think of it as a sliding scale of usage: when one goes up, the other goes down. Slower movement relies on fat. The faster you move the more carbs are brought it. Raise the effort further and you’re using carbs almost exclusively.

What if you don’t have access to a lab and physiologist? You can estimate! For most reasonably fit individuals, your AeT falls around 75-80% of maximum heart-rate. Being a metabolic threshold, training by heart rate is the most effective method by which to train. However, you can identify a power value corresponding to the HR-based effort through testing and training. This power level is typically between 80-90% of Anaerobic Threshold power (FTP) depending on one’s level of aerobic fitness.

How do you Improve Aerobic Threshold?

Targeting the specific 75-80% of HR max range in your riding is among the best ways to improving your AeT. Depending on your current level of aerobic fitness, this pace may be slow and easy or it may be somewhat challenging. The more anaerobically fit you are, the slower (less power) you will likely have to ride to stay in this zone; whereas, the more aerobically fit you are, the harder (more power) you will ride.

Begin by performing sets of shorter intervals of say 5:00 in duration. Then progress to more intervals and longer intervals over subsequent training sessions and weeks. Here is an example of an Aerobic Threshold training progression:

• 6-8x 5:00 (1:00 recoveries)
• 3-6x 10:00 (2:00 recoveries)
• 3-5x 15:00 (3:00 recoveries)
• 3-4x 20:00 (5:00 recoveries)
• 2-3x 30:00 (recovery as needed)

With the intensity of these intervals being not particular hard, you can perform 2-3 sessions per week while recovering with ease between sessions. Keeping intensity levels lower helps boost your immune system keeping you healthy, consistent and making gains. These sets of intervals are also equally effective both indoors on the trainer or outside on flat, rolling or low-grade climbs.

Get Started Honing Your Fat-Burning Engine.

Try one of our 6-Week Aerobic Threshold Booster Plans available for download in the Training Peaks Plan Store. We offer a Low-Volume version ideal for the indoor rider, and a High-Volume option for the indoor and/or outdoor rider. Not only are these plans great for this particular time in history, but they are perfect for anytime in your annual program when you’re looking to maximize your aerobic fitness base.

• 6-Week Low-Volume Aerobic Threshold Booster Plan
• 6-Week High-Volume Aerobic Threshold Booster Plan