What Kind Of Workouts Make You Peak????

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17 years ago 04/05/2007 9:20am EDT

I find the transition from my base phase to any workout phase difficult. My base is usually long; therefore I go quite a while without a workout. My new plan is to keep some element of 3k-5k pace workouts in my week throughout the year along with strides. Doing something like this might be my best option. Would this cause me to peak at the wrong time? I am currently under the impression that short speed (200m's-400m's) workouts are meant to peak performance as they are done before the big races. Am I going about this the right way?

17 years ago 04/05/2007 9:30am EDT

re: question about peaking........

It's not the type of workouts that make you peak, it's the reduction in volume and intensity that enable you to peak. You might be able to max out your VO2, but you won't peak until you back off the mileage and intensity.

17 years ago 04/05/2007 9:41am EDT

re: question about peaking........

I agree...do 3k-5k pace workouts every now and then...even during base. The trick with not peaking is not to burn the candle too hot early in the pre-season or during base. That is, don't do hard workouts were you can feel the lactic acid. Something like 16 by 400m @ 5k pace with 1min rest is a decent workout that gets your legs moving and touches on "pre-V02max." Start with that, and make sure you have tempo runs during base to support your eventaul transition into harder workouts. What will get you into peak shape really fast are those hard workouts/races that involve high intensity mixed with short rest...thinks that introduce significant amounts of lactic acid into the system...once you do those, you're walking a thin line and may only have 4-6 weeks of good performances (or less) before you should call it a season. Typically, those lactic acid introducing workouts are shorter and faster- such as 200s and 400s at 1500m race pace or faster and they have an incomplete rest (read you are breathing hard all the way). They can also be pretty hard V02max sessions like 6 by 1000m @ 5k down to 3k pace with a 2min rec. Races will also get the body ready to for peak fitness. The key is monitoring intensity early in the season and during base- not destroying that hard earned aerobic fitness (aerobic enzymes) with floods of lactate or tiring your precious FT fibers by running anaerobic intervals and tying up in pain with bad form. "you can't burnout until you catch fire."

17 years ago 04/05/2007 10:03am EDT

re: Enos

I don't think you're suppose to back off the intensity too much, at least according to what's in the book "Peak when it Counts."

17 years ago 04/05/2007 10:08am EDT

re: nyloco

no, you back off intensity, but keep the volume about the same.

17 years ago 04/05/2007 10:47am EDT

re: midwesta

"no, you back off intensity, but keep the volume about the same"

You have it turned around...Volume drops intensity increases.

The duration of the time spent peaking is dependant on the length of the event...A good rule of thumb: the longer the race your peaking for, the longer the time spent peaking...10k up 4 weeks, 3-5k 2 weeks, 800-1500 6-10 days...Keep in mind peaking is also very individual. One needs to determine what works best for themselves or their athletes.

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