ASK GCN: HOW CAN I PLAN MY PEAKS DURING THE SEASON?

Question: I always seem to get motivated at the end of the season and hit peak fitness in November, after the season has ended. I can never carry it through Canadian winter to the season start in April. How do I maintain my intensity through the winter off-season? Thanks!

It involves mental focus, physical preparation, and rest.

Mental

Doing structured workouts each day with complicated intervals can be mentally draining. It is important to allow ourselves a period of unstructured training during the season.

Most professionals have a period of unstructured training after each peak fitness period during the season. The best way to implement periods of informal training is to set yourself a goal to achieve for the week and allow flexibility. Give yourself the goal of completing a specific duration of training for the week. Then, each day you can ride according to how you feel in regards your motivation for the weather. Please skip a session without feeling guilty during this period.

During the winter, you can afford to reduce your fitness and refresh mentally and physically. Having a proper off-season will improve your following season by allowing you to start the season with motivation and fitness.

Physical Preparation

Training with some intensity during the off-season is okay. However, aim to implement intensity without structure. This can be achieved by joining a hard group ride or competing in a race or competing in a race on Zwift. 1 session of intensity a week is sufficient. Try to include one day of unstructured intensity each week. This will put you in a good position to begin the season in February full of motivation and with a good level of fitness.

DOWNLOAD AND IMPORT THE WORKOUT

You can download the recommended workout here. Next, you’ll want to import the workout into Zwift and get training. This article explains how to import.

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