Big goals, but your current form is still lagging behind? We will help you to harmonise your aspirations and performance step by step. Our compact guide for powerful legs in summer: this three-part series will get you fit for your personal challenge within three months. In phase 3, we focus the training on the competition.
In the second section of our comprehensive bike training plan, the same applies: no progress without continuity. At least three sessions per week form the foundation for predictable performance improvements - clearly structured, but without unnecessary attention to detail. The decisive factor is not the one exceptional session, but staying with it consistently. If you train regularly over a period of three months, you can look forward to noticeably more strength, higher performance and improved endurance.
How significant your performance increase will be in twelve weeks depends on your individual circumstances. However, one thing is certain: three months are enough to achieve noticeable physiological changes. Goals that still seem ambitious today are now within reach. We will show you how to make the most of this period to perform convincingly in marathons or other competitions in the summer. To do this, we structure the training into three coordinated phases, which together form a coherent overall concept - but also work individually if you join in later. Phase 3 focusses the training in weeks nine to twelve on the competition. The sessions now become even more intensive. Competition components are trained in a shortened form and a tapering phase follows at the end of the block to ensure the necessary freshness in time for the competition.
Tackle intense speed peaks
In the third phase, we hone the skills that are relevant for the competition: Fatigue resistance is further improved: longer intervals at and above the threshold after pre-fatigue replace the short VO2max units as peak intensity. The intervals fall within the development range and oscillate between training close to the anaerobic threshold and performance peaks slightly above this continuous performance limit.
Tapering
The last very extensive training session is around 14 days before the competition. In the last 10 days, the volume is reduced in what is known as tapering. However, the pace remains high so that the body does not switch to relaxation. The focus is on the competition: no experiments, only the implementation of tried and tested sequences.
Test competition nutrition during training
When it comes to nutrition, what is needed in competition is tested, namely a full supply of carbohydrates. Carbohydrates are the most important source of energy during a competition. This means that 60-90 grams of carbohydrates per hour should be consumed on the road, preferably in liquid form, as an energy mix from a water bottle. This is the only way to cover long distances with plenty of energy. If you forget to eat enough, you will have to reduce your pace, because in emergency mode with fat as your main source of energy, you will have less of a boost. Not to mention your mood.
Training plan phase 3
Scope: 9-14 h / week, 3-5 training sessions / week
| Day | Week 9 | Week 10 | Week 11 - Start tapering | Week 12 - Relief week |
| Monday | 30-60 min strength training | 30-60 min strength training | 30-60 min strength training | Recreation |
| Tuesday | 2 hours of cycling, including intervals: 3 x 10 minutes uphill at 95% maximum speed | 2 hours of cycling, including intervals: 5 x 10 minutes at 95% maximum speed uphill | 2 h biking, basis | 2 h biking, basis |
| Wednesday | optional: 2 h basic tempo | optional: 2 h basic tempo | optional: 2 h basic tempo | Recreation |
| Thursday | 2 hours of cycling, including intervals: 4 x 10 min with 30-60 min at 95% maximum speed uphill | 2.5 h biking, 1 x 40 min fast at the end | 2 hours of cycling, including intervals: 4 x 10 min with 30-60 min at 95% maximum speed uphill | 2 h biking, incl. 4 x 4 min with 95% maximum speed uphill |
| Friday | 30-60 min strength training | 30-60 min strength training | 30-60 min strength training | Recreation |
| Saturday | optional 2 + X h basic tempo | optional 2 + X h basic tempo | Recreation | 1 h biking, short pre-exercises including 3 x 1 min fast |
| Sunday | 4 + X h uphill, basic tempo: uphill high tempo with peaks | 3 + X h uphill, basic tempo: uphill high tempo with peaks | 3 + X h uphill, basic tempo: uphill high tempo with peaks | Competition |
Conclusion
From my own experience, I can say that nothing is as crucial as the last few weeks directly before the competition. With a good plan, tapering can be successful and the required horsepower can then be called up on the crucial date. If athletes have held out until phase 3, the competition experience will most likely be a positive one. - Jan Timmermann, BIKE editor
Jan Timmermann
Editor
