Cycling My Training This is how it works

Train like a Pro

2PEAK produces tailored training schedules focused on ensuring that you peak precisely on time. Independent on how much time you have, at which level you start, or what your goals are - we help you to realize your true potential. The 2PEAK training plan precisely fine tunes the optimal mix of load and relief with which you will attain your best possible form relative to your time investment - exactly like a pro athlete. The fundamental characteristic of the 2PEAK philosophy is the strategy of sufficient recovery (Recovery Led Training), which is decisive for a solid but steady form build.

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Cycling My Training This is how it works

The principle

How does 2PEAK work? You get your personal training plan detailed daily online (or later by SMS if you prefer). Easy to understand symbols explain the structure of each training unit which is characterized by a systematic blend of load and recovery - the so called periodization. The base for the plan is your individual capacity. We show and explain tests and methods to determine this, or you can use the data from a lab test if you prefer. The simplest measure that can be used is your maximum heart rate. Based on these details (Heart Rate Zone Calculator) the optimum heart rate zones are determined for your training.

Heart Rate Zone Calculator
Heart Rate Zone Calculator (HR Max.))

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Cycling My Training This is how it works

Optimized for any time investment

Training volumes and intensity depend on your time investment and level of fitness. Some people will have time to train 6 hrs per day whereas others will struggle to find 6 hrs per week to train. Your personal 2PEAK training plan will make the best of your allocated time in any case. Based on your time schedule and goals we calculate your individual path to peak performance.

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Cycling My Training This is how it works

Dynamic flexibility for the unexpected

Your training with 2PEAK is DYNAMIC. After every training session that you log, 2PEAK compares "actual" to "plan", instantly changing your future training schedule to ensure that you are always working in the most efficient manner. This unique approach ensures that everything possible is done to make sure you reach your long-term training and race objectives. In essence 2PEAK offers a strategy that copes with unexpected events such as bad weather, lack of time or sickness, but also 'extra time' is taken into consideration. If you, or an external coach, want to modulate your training, 2PEAK will ensure that you do not schedule counter productive training sessions.

Depending on which training package you choose, you have access to professional coaches who will offer you both support and advice in person.

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Cycling My Training This is how it works

Access from any PC

Your training plan can be accessed online from any PC connected to the internet. Duration, distance, your subjective feelings and any other notes are entered in your training calendar and can by seen in several statistical views. You can directly import data from the latest heart rate monitors and power measuring instruments. Analysis tools show you your improvement trend. This ensures that you always train in the optimum zone, staying focused on your seasonal goal. General statistical functions show you how other users have been training with the same time frame.

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Cycling My Training This is how it works

Disclaimer

The 2PEAK training is best suited for adults. It is recommended that adolescents under 17 years of age seek advice from their Doctor, or club coaches, to adapt the plan. Before starting a training schedule, adults over 40 years of age are advised to consult a physician. This is to specifically check if there are any reasons as to why training at peak capacity should not be undertaken. In such cases longer exercises at peak level should be avoided. In any case the training should be managed with the aid of a heart rate monitor. Start the free trial version and explore the power of 2PEAK's Dynamic Training: activate the 21 day Trial Version>>

2PEAK wishes you successful training and the achievement of your personal goals!

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Cycling My Training Products

2PEAK Training options

Before you can use the training plan you first need to select the most appropriate training package for your needs. The chosen package will give you access to certain features and functions on the 2Peak site.

Work Out Log

The Work Out Log is free and contains a calendar in which you can log your mileage in great detail and asses the quality of your work out. You can also plan future work outs and enter them into the calendar. A 4 week plan has also been included that is designed to attain a basic fitness level. This plan is purely STATIC. For a DYNAMIC training plan you need to subscribe to one of 2PEAK's offerings:

Go to Static Training Plan.

More questions? We'd love to hear from you.

2PEAK offers a coaching package for everyone's needs. Please choose:

Personal Training I

The entry level into dynamic personal training. For enthusiasts who want to systematically improve their form. 2PEAK adapts the training volume and the intensity to your feedback; your plan gets dynamically optimized. The ideal package if general fitness or improving your form is the goal.

Price: 6 US$ (or 6 Euro)/month - 12 months minimum term

details >>

activate a 21 day Trial Version >> More questions? We'd love to hear from you.

Silver - Personal Training II

The package for ambitious athletes. Daily updates with fully dynamic training plan. Focusing on 3 or 4 seasonal peaks.

Price: 29 US$ (or 29 Euro)/month - 6 months minimum term

details >>

More questions? We'd love to hear from you.

Gold - Personal Training III

The Deluxe package: Daily updates, fully dynamic training plan with additional benefits such as nutrition, specific training packages (hill, sprint, speed, technique, etc.), tailored training camp plan, and phone support by an experienced coach. Up to 5 main races can be targeted.

Price: 69 US$ (or 69 Euro)/month - 6 months minimum term

Will be activated shortly.

More questions? We'd love to hear from you.

Diamond - Tailored Training

Individual personal coaching for those who seek the best. Next to the daily updates, fully dynamic training plan with all possible additions and features and an unlimited number of targetable races you get extensive attention from your personal coach and your personal nutritionist.

Price: from 199 US$ (or 199 Euro)/month* - 6 months minimum term

*) depending on the coach Will be activated shortly.

More questions? We'd love to hear from you.

Cycling My Training Philosophy

2PEAK Training Philosophy

Recovery leads to Strength - Recovery led Training

Training tires the body. Not until the break in between two training sessions will the adaptation occur, improving the athlete's fitness. If someone trains too much or too hard they will not improve, but rather deteriorate. However; if you do not set enough stimulus, you will stagnate. Only if the stimulus and rest are in the right ratio will the form increase as a result. This process is usually called super compensation.

The 2PEAK training program developed by Georg Ladig is based on the principle of super compensation, but goes further in the details. His "Recovery led Training" distinguishes between a variety of states of fatigue (muscular, cardiopulmonal, neural, etc.) and focuses on a subtly differentiated recovery. A new intensive training stimulus is only given when the body is ready to bear it. Its readiness depends on the kind and intensity of the previous fatigue. To answer this question, 2PEAK uses a sophisticated predator-pray model, which is an evolution of the super compensation model. Similar to biological models, the predator-pray model describes the interdependence of stimulus and recovery:

REST IS AN IMPORTANT TRAINING SESSION

Intensive training consumes the ability to recover. Recovery is robbed by the predator (the training). As a consequence the training cannot continue on a high intensity. The predator becomes weaker because they have nothing left to eat. Only when the body has recovered again, meaning it has developed its regeneration capacity, can fresh "pray" become available for the next peak load. Important: recovery is better stimulated if the training stimulus ahead of it was important. This is valid for small (mycrocycles=one week) cycles as well as for larger (macrocycles=3-5 weeks) cycles. This is why training sessions are consolidated into blocks and are not distributed evenly over time. The emphasis on such cycles causes a succession of up- and down-swings that lead to improving form step by step until a peak is reached (that ideally coincides with the main race of the season). This peak period can be held for a few days, up to 3 weeks. This process is also called periodisation. Preparation that leads to two main race periods is a periodisation with two peaks.

KNOWLEDGE IS POWER

Modeling the perfect training plan needs the athlete's continuous feedback to correct and adjust the plan. The 2PEAK-training plan does not just follow a pattern, but adjusts constantly in a dynamic way directly from the athlete's feedback. In this way, 2PEAK is superior to the entire known static plan - whether it be from a coach or text book. This means much more efficient and flexible training with superior results. 2PEAK compares "Actual" to "Plan" after EACH log entry and changes future training units at once if it determines a deviation that could put a risk to the long-term training or race objective. With this, 2PEAK offers a strategy to react individually to unexpected occurrences such as last minute change of plans, sickness or time restraints.

Certain aspects of 2PEAK's plan can be placed under the scrutiny of an experienced, professional, coach to be fine tuned in order to stimulate the athlete to surpass themselves.

12 years of development and optimization are contained in the formula of "Recovery led Training". Eight years of deployment as Tour Magazine's (Germany) training plans and the experience of thousands of online users prove that it's an outstanding concept. More about Georg Ladig the creator of "Recovery led Training" can be seen here.

Make more of your potential. Let 2PEAK help you discover what you have hidden within.

2PEAK - your personal trainer

Cycling My Training 2PEAK.com - Nutrition

EAT 2 PEAK: Planned Nutrition

Nutrition matters, as we learned that "you are what you eat". The truth of this ancient saying becomes even more significant as every cell in our body is replaced every six months! This means that the quality of your food will determine the quality of your body's "construction". Or in other words: eat junk and your body will be made of junk!

So far, nutrition and sports nutrition have kept to a strictly quantitative approach, assuming that if only the exact quantities needed of each nutritional element are provided, the organism will function perfectly. Only focusing on what the food brings to the body, without taking into consideration its further assimilation, is an insufficient approach to nutrition. This "approach error" in sports nutrition, causes a great number of athletes to continue to suffer from deficiencies, disease, chronic wounds or over-training, in spite of a very rational training program.

A qualitative approach to sports nutrition helps the organism to optimize the assimilation of different vital elements and nutrients, reducing the digestive time, sparing your organism an important supplementary fatigue. It may considerably diminish fermentation and putrefaction, possible sources of slow and progressive intoxication of the purifying systems.

From hunter and gatherer to athlete

The ambivalent Ť luxury ť of eating many different types of food during the same meal is a relatively new habit, typically introduced as little as just 200 years ago. However, the human stomach has adapted over millions of years to digest according to our ancestor's lifestyle. As they were hunters and gatherers their diet consisted of berries or roots (carbohydrates) for most days until they were able to hunt some meat (proteins). This, of course, resulted in a very dissociated digestion. Our digestion has become much more complicated, not just because of the sheer volume, but also because we often mix carbs with proteins during a meal. Carbo digestion requires acids, while proteins get digested with bases, which as you know are two substances that neutralize each other. The result - a much longer and more complex digestion process. Many nutritionists refer to our digestion system as in a state of Ť shock ť due to a deficit in digestive juice. Worse still, we live with inadequate digestion sometimes from our early childhood! Athletes cannot afford to waste lots of precious energy with a lengthy inefficient digestive process, one that does not allow for proper assimilation of important nutrients and, especially important, one that does not allow for detoxification of the intestine.

You can't cheat your digestive system

The practical approach consists in providing the right nutritional combination at the most useful moment for the body. This is a guarantee for keeping the energy, hormonal and immune systems balanced. Wanting to restore one of these three without taking into account the others would be totally illusory. This approach seeks to respect the reality of our digestive - that is enzymatic - potential, which is plainly the result of 3 million years of adapting, or formatting. Only the food having constituted the formatting base can be transformed into useful sub-products for our cells (try to make your PC read a diskette formatted for MAC).

Organizing and timing nutrients, supplements, sport drinks and gels is one of the keys to optimizing the main body balances (energetic, immune, hormonal). Some important windows have to be respected so that these balances won't be affected on the short and long terms. Imbalances would allow injuries, illness and fatigue to happen, like it often does to expert or pro athletes. In fact this "chrono-nutrition" will help the body to stay healthy instead of desperately trying to stay "border line" like many athletes do.

The 2PEAK Nutrition Plan is a practical manual that specifies when, what kind and which amount of nutrients are needed to keep the body in balance and ideally fueled while allowing for optimum recovery. You will find your 2PEAK Nutrition Plan inserted into the day view of your Training Plan specifying exactly when and how much of which nutrient to eat. Your goals (races), the volume and intensity of your work outs will generate your individual diet. The Nutrition Plan is part of the Gold Package or is an option with the Silver Package.

Make the most out of your potential. Discover the extra push that the specific 2PEAK fuel program will give you.

2PEAK - Your Personal Trainer

Cycling My Training Statistics

Cycling My Training Statistics

The highest mileage logged today: 100,00 km The highest elevation logged today: 600,00 m Number of users: 3815 Number of all planned training hours: 786105 hrs Number of coached groups:20 Number of users with coach: 191 Number of all races planned today: 0 Training Zones averaged over all users: KB: > 111.4
GA: > 137.6
GA2: > 148.1
EB: > 166
SB: > 180.1

Cycling My Training Talent Scout

Discover my strenghts

Do you know your real talents on the bike? Answer the questions below as we analyze your strenghts as well as helping you to use them and continue to develop them.

Characteristics
yes no I gain several yards from others while turning. I can move around easily in a packed field When I jump, a gap opens right away... I can win sprints rather often I like to ride longer sprints from the front I do really well during TT's and can take a longer turn then most others on flat sections. I usually am with the leaders when climbing short hills. I stay with the leaders during longer climbs I tend to do really well in flat and long (>5 hours) stages I tend to do really well on long (>5 hours) mountain stages. During a stage race I get stronger from day to day.

Weight kg Size m (f.e. 1,75 m)

Cycling My Training Training Zone Calculator

Cycling My Training Training Zone Calculator

You can calculate your Training Zones based on your Max. Heart Rate, or the heart rate at the Aerobic/Anaerobic Threshold (LT). Alternatively you can enter them manually, for example when you have established them in a lab test.

2PEAK will use the Zones you saved to analyze the Power- or Heart Rate data you upload.

Calculate Training Zones for Max Heart Rate: Calculate the Zones based on the Aerobic/Anaerobic Threshold (LT): Enter Training Zones manually

Cycling My Training Powercalculator

The Speed Calculator - get your chainring to glow!

Direction of calculation
Speed - > Power Power - > Speed Unit
km mile Ride profile
flat hilly mehrere Bergstrecken (nicht realisiert) Rider data Rider 1 Rider 2 Average speed km/h km/h Weight kg kg cwA factor ? Environment Air density ? kg/m³ kg/m³ Surface Average concrete
Rough concrete
Very smooth concrete
Track
Unpaved fire road
Average concrete
Rough concrete
Very smooth concrete
Track
Unpaved fire road
Material data Bike weight kg kg Tire type Allround tire
Training tire
Light tubular
Track tubular
MTB slick
MTB light tire
MTB mud tire
Allround tire
Training tire
Light tubular
Track tubular
MTB slick
MTB light tire
MTB mud tire
Front wheel Box rim 32 spokes
Alexrims AL X 320
Bontrager Race X-Lite
Bontrager Race X-Lite Carbon
Campagnolo Neutron
Campagnolo Hyperon
Citec 3000 plus
Corima
FIR Antara
Mavic Cosmic Carbone SSC
Mavic Ksyrium SL
Lightweight
Shimano Dura Ace
Tune Dauerlaeufer
Spinergy XAero
Thorius
HED 3 Spoke
Zipp Olympic Gold
Ambrosio Diapson
Box rim 32 spokes
Alexrims AL X 320
Bontrager Race X-Lite
Bontrager Race X-Lite Carbon
Campagnolo Neutron
Campagnolo Hyperon
Citec 3000 plus
Corima
FIR Antara
Mavic Cosmic Carbone SSC
Mavic Ksyrium SL
Lightweight
Shimano Dura Ace
Tune Dauerlaeufer
Spinergy XAero
Thorius
HED 3 Spoke
Zipp Olympic Gold
Ambrosio Diapson
Rear wheel Box rim 32 spokes
Alexrims AL X 320
Bontrager Race X-Lite
Bontrager Race X-Lite Carbon
Campagnolo Neutron
Campagnolo Hyperon
Citec 3000 plus
Corima
FIR Antara
Mavic Cosmic Carbone SSC
Mavic Ksyrium SL
Lightweight
Shimano Dura Ace
Tune Dauerlaeufer
Spinergy XAero
Thorius
HED 3 Spoke
Zipp Olympic Gold
Ambrosio Diapson
Box rim 32 spokes
Alexrims AL X 320
Bontrager Race X-Lite
Bontrager Race X-Lite Carbon
Campagnolo Neutron
Campagnolo Hyperon
Citec 3000 plus
Corima
FIR Antara
Mavic Cosmic Carbone SSC
Mavic Ksyrium SL
Lightweight
Shimano Dura Ace
Tune Dauerlaeufer
Spinergy XAero
Thorius
HED 3 Spoke
Zipp Olympic Gold
Ambrosio Diapson
Fairing rear wheel normal frame
slightly profiled seat tube
Extreme aero shaped frame (Lotus type)
normal frame
slightly profiled seat tube
Extreme aero shaped frame (Lotus type)
Calculation

Cycling My Training Conconi-Test

Cycling My Training Conconi-Test

The Conconi-Test is a practical method, to define your Lactate Threshold LT (as Heart Rate or Power Level at the anaeronic/aerobic threshold) under realistic circumstances to then be used to define your Training Zones.

A successfull test depends entirely from the choice of a suitable route. Ideally it would be a covered velodrome. But: who has a covered velodrome at his disposal? Alternatively a flat, wind protected loop of about 400 to 800 meters (1/4 to 1/2 mile) - from the tratan track to a parking lot everything could do. But it needs to be wind protected! A tartan track is very often an ideal approximation. It even provides more rolling resistance which will deminish the influence of the wind and make for a more accurate Conconi-Test.

Testing Procedure: Keep the exact same position during the whole ride (same aerodynamic - best to be accomplished with an aero bar). Increase your speed at every lap by 2 km/h or 40 watts if you ride with a power measuring instrument. Ideally your heart rate gets recorded or alternatively will be taken at every lap and shouted over to an assistant. You start on a perceived easy pace (HR 110-120). The test will end once you will become unable to hold a constant speed over the whole lap.

Now you plot your heart rate over the speed in a diagram. Draw a line through all the points. The point where the line bends corresponds to your LT. This will be easier to see if you plot the speed axis in such a way to get smaller (shorter spread) as the speed increases.
Here you get help for this evaluation:

Download the Spreadsheet

Cycling My Training Help
Cycling My Training Help

Help
How do I carry out the test calculate speed from power Calculate Training Zones Icons & Definitions Periodization Training Log

Maximum Aerobic Power (MAP) Test
You should carry out this test several times during the season. The evolution of your data will give a good indication of your progress and will allow for a precise guide your training.
Ideally you test yourself when fully recovered - at the end of a regeneration phase. The minimum duration is 4 minutes (MAP4). For max. accuracy your climb should be steep enough as to not allow you to exeed 15 km/h (9.5 m/h) at full capacity. Before you start, weigh yourself completely dressed the exact way you will ride on a good digital scale (min 200g accuracy). Also weigh your bike, complete of water bottle, spare tube, computer, etc. (you can weigh yourself holding the bike. Deducting the first measure from your second will give you your complete bike' weight). Note both numbers. Warm up - at least 15 minutes. Start your MAP test with a flying start, such to start your chrono when you cross the start line. Climb at your full capacity. Stop your chrono and altimeter as you cross the finish mark. Note: Repeat your MAP test several times during the season using preferably the same climb. In this way you minimize inaccuracies.

Speedcalculator

With the Speedcalculator you can determine how your position and the equipment you use influence your speed. Therefore you first need to choose whether you want to calculate the power expense at a given speed or the other way round (through the drop down menu at the top left). You then need to choose in between a flat or a hilly profile. By comparing the two forms next to each other you can examine the influence of even the smallest change. What for example if your bike would be 2 lbs (1 Kg) lighter..?

Rider data: Enter the average speed or the average power (Powercalculator) for the given distance.

If climbs are included you need to specify the distance as well as the elevation. The more the gradient is steady the more the calculation will be accurate.

Enter the riders weight fully dressed (incl. shoes, helmet, glasses, gloves, etc.)

Choose the cwA- value. The cwA value is the result from the cw-factor (drag coefficient) plus the frontal area of the rider and is expressed in square meters. The cwA value describes the aerodynamic quality of the rider and depends mainly of the riders position and his size. The cwA value is the liming factor generating resistance at elevated speed. At 25 m/h (40 km/h) 85% of the total resistance is given by the air that needs to be fended.

Estimation of cwA values 155 - 165 lbs (70 - 75 Kg) rider weight:
extreme TT position cwA = 0.2
triathlon position cwA = 0.25
hands on drops cwA = 0.3
hands on hoods cwA = 0.35
hands on flat bar cwA = 0.45

Environment data

The air density (kg per cubic meter) defines the air resistance and is temperature and altitude dependent. The following values are valid at 68 degrees (20 degrees Celsius):

Sea level rho = 1.142
1640 feet (500 m) above s.l. rho =1.088
3280 feet (1000 m) above s.l. rho =1.036
4900 feet (1500 m) above s.l. rho =0.986
6550 feet (2000 m) above s.l. rho =0.938

The surface choice influences the rolling resistance.

Equipment data

Enter the weight of bike in its ready to ride status (incl. water bottle, tools, etc.) and select the equipment from the dropdown menus. The aerodynamic data is courtesy of Tour Magazine who tested the equipment in the wind tunnel at the university of Lyon (France). Your wheel is not listed? You can approximate it fairly well by choosing a wheel with similar rim profile and spoke count.

Using the tube profile coefficient you can include into the calculation an eventual specific aerodynamic build of your frame.

Calculate Training Zones
Training Zones can be defined in several ways - based on heart rate, power output or by perceived exertion. The most common way is the definition of heart rate zones. The calculation is based on either the maximum heart rate or alternatively starting from the anaerobic/aerobic threshold (also called lactate threshold or LT). - 2PEAK offers tools for the exact definition of your zones. Please note that training zones are not irrefutable static parameters, but they rather evolve with an change in fitness.

Despite all the number magic, it is important to not rule out your body signals. It can be said, that most people train at to high average intensity, but then fail to train hard enough when peak loads are due, which lead to a less then effective training. Therefore it is important to develop a good feeling for what is defined as base endurance, high endurance and peak load:

Compensation Zone:Is uniquely designed as an active recovery measure after intensive work outs or races. Ride very relaxed without any feeling of effort.
Base Endurance Zone BEZ:This is the main training zone. Here you build your base and build the fundament for bigger jobs. The speed is so low as to allow for an easy conversation in longer sentences. The perceived exertion is low, you do not need any particular motivation. You should be able to ride the whole day at this level.
High Endurance Zone HEZ:This zone can almost be neglected and if at all, should only account for a very small part of your training to avoid a permanent lactic buildup. Too much training in HEZ puts the brakes on the development on higher levels.
Aerobic Power Zone APZ:Intensive riding. Here you need motivation to produce a good power output. Breathing is intensive, but there is still some room to go faster. The perceived exertion is not at the highest level yet. You should do a thorough warm up, but then your legs should turn smoothly and powerfully. The heart rate gives you (after the warm up) a good gauge. If you ride a consistent high pace and your heart rate stagnates, then your are riding at your lactate threshold. This point is by definition located in the middle of the Aerobic Power Zone.
Peak Effort Zone:Show time now! No half measures here. Peak effort, means produce your maximum effort being highly motivated. Important: The power output is very dependent from the duration. In between 6, 20 and 60 seconds lies a massive spread of both the actual power output and the perceived duration.
Short intervals up to 20 seconds will be performed as a full-blown sprint. Full bore from beginning until the 20" mark. Intervals of one minute or more need to be planned well, so to be able to keep the same top level output until the last second. To succeed you need some experience and plenty of motivation to complete the effort at the true peak output. Total overexertion inside the interval time frame is the goal (same as in a time trial). For training in the Peak Effort Zone a power measuring device (such as an SRM crank or a Power Tap hub) is a better tool to gauge your effort then heart rate, because of its inherent lag during short efforts.

Anaerobic/Aerobic Threshold (LT)

Your heart rate at the anaerobic/aerobic threshold (or Lactate Threshold) is the best measure to define your training zones, since the High Endurance Zone can be defined quite accurately: your LT marks the exact mid point of your High Endurance Zone. Under it there lies the aerobic threshold, above it the anaerobic threshold. The LT describes the point at which your body goes beyond the oxygen balance producing from this point on more lactate that it can remove under the given effort. Typically this point is attained at a level of 4 mill mol lactate in the blood.

The LT can be defined with several methods: lab tests, field tests, Conconi test, time trial and max. heart rate test.

Lab Tests

Lab tests are very common and are based on taking a small blood sample at the end of every step to measure the lactate concentration. You are asked to increase your effort on an ergo meter (stationary bike) until complete exhaustion. The method plays an important role: starting point, step size, times in each step, etc. have a big influence on the result. A comparison is only possible within tests made with the exact same method. A difficulty is also the possible variation in the days form of the athlete. Test results from the lab should be analyzed critically and validated in real world training.

Field Tests

Field tests lead, in general, to more realistic results then lab tests (overheating, bike fit, motivation), but they require a mobile measuring unit. Alternatively or in addition to the lactate method, a respiratory analysis (spiroergometer) can be performed, which would allow even deeper insights in ones body functions.

But the LT can also be approximated in a less bloody way through aConconi-Test

Once the LT has been determined, the training zones can be calculated used the formula that 2PEAK provides under "tools"

Time Trial Test

The heart rate at the higher end of the High Endurance Zone (ca, 1.05 * LT) can also be established with a 30 minute time trial: ride 30 minutes at maximum effort and use a heart rate monitor that can save averages for splits (or laps). Warm up thoroughly and then ride the first 10 min. of the time trial at tempo focusing on the last 20 min. where you ride at your full maximum possible effort. Make sure you time your average heart rate for the last 20 min. Divide this value by 1.05. The result is a good approximation to your LT. With the 2PEAK LT calculator you can now calculate your training zones.

Max Heart Rate

The Maximum Heart Rate is the second best way to define your training zones. The Base Endurance zone can be determined very accurately - the definition of the High Endurance Zone is a little more complex, since its position moves along with a subjsęcts fitness. The LT of a elite athlete can be as close to 85-90% of his Max Heart Rate, while for untrained people it is more close to 50%.

The rule of thumb for the maximum heart rate is: HRMax = 220 minus age. This formulation is just of use for a first estimation. It could result in single cases with a divergence of 30 beats. It is therefore better to test your max. heart rate accurately.

To determine your maximum heart rate, you have to strain yourself to full capacity. Depending on what type you are, this is not always simple. Here you find instructions on how to accomplish this: Ride or run an interval of 4-12 minutes on a gradient at your max possible speed for the given duration (MAP4 to MAP12). Make sure to sprint and give it all at the end of the interval. When crossing the finish mark, stop, take a deep breath and read your heart monitor. You should now be pretty close to your max heart rate, possibly your heart rate will still increase another 1 or 2 beats. This is because the heart rate is sluggish and lags behind your performance.

Important: Make sure to do this test only when healthy, recovered and on quite roads and most importantly, only after getting the green light to work at your full capacity by your doctor.

Icons & Definitions
2PEAK uses the following icons to represent the single work outs within your training plan.

Training Zones

Total workout duration in hours the critical factor to monitor your training is the time spent in the respective training zones rather then the distance. The color and the length of the dotted bar, reflects the workout intensity. Green stands for Base Endurance. This is the Zone in which you will do most of your training. Higher intensities will always be inbedded into Base Endurance work outs.

Compensation Zone This Zone supports the active recovery after intense work outs (High Endurance, Peak Loads) or races

High Endurance High Endurance training will raise your Lactate Threshold and enhances your race specific endurance. High Endurance training is always equal to intervals with a recovery in between them ( in this example 2 times 5 min. in the High Endurance Zone).

Peak Load In the Peak Load Zone the intervals last in between a some seconds and a few minutes (here 3 times 6 sec.). With these very short Peak Loads we stimulate the adaptation to sprints and fast jumps. It is important to execute these intervals at the absolute peak capacity in an all out effort. By definition: the sprint transitions to a time trial after 60 seconds (1000 m TT)

Speed work outs beyond one minute duration should be executed like a time trial - which means not with a continuous drop in power output but rather at a steady high level. For example 2 min. at 450 Watts. These longer Peak Load drills help to prepare your body and mind for the race situation.

Repetition Method

Intervals need always an warm up phase (15-20 min at least) and can then be done at any time during a work out, for example when the topography lends itself to it. 2PEAK recommends the so called Repetition Method for its interval work outs. This means that the rest in between intervals needs to last until "complete" recovery. Clue: Heart Rate 110 (lower Base Endurance) and lots of motivation for the next repeat. During rest, choose a cadence that is appropriate for the output level and feels comfortable.

Bicycle specific work outs

Spin Exercises - You should use rather small gears and spin at a cadence of 100 to 120 rpm (revolutions per minute). A high frequency specifically develops your coordination skills and a smooth pedal stroke during the base period.

Force Exercises - When you see this symbol, you should select a rather big gear at a cadence of 50 to max. 70 rpm. Rolling hill courses or steady climbs are especially suited for this.

Climbing or riding longer hills. - Who does not integrate the specific climbing strain into his training, will find himself strained especially when racing centuries or bicycle marathons with elevated profiles. Make sure you ride with a relaxed upper body holding the h-bar on the top or climbing out of the saddle.

Developing Technique - Mastering the right skills very often gives you a bigger benefit then expensive gear or "going all out". You should specifically work on your cornering, braking and general handling skills.

Example

Spin drills while climbing - This exercise represents riding hills in 3 times 10 minute intervals focusing on a high cadence.
In exercise that prescribe spin and force exercises combined, you should start off by riding at a high cadence and after this switch to riding with force.

Stretching - Stretching should become an integral part of all your routine and follow each workout. Please focus specifically on your upper leg muscles (front - and rear) and especially your calf (they often tend to contract).

Athletics in general - This comprehends all sports such as Tennis, soccer or other ball games, other endurance sports you normally do not focus on and even gymnastics and dancing. Everything other then your endurance sport is allowed. At the beginning of the season as well as during transition periods the training will often consists of general athletics.

Weight training - The strength training in the weight room is essential at the beginning of the season. The work should be focused on the working muscles of your endurance sport but also on muscle groups that get rather neglected during the season such as your back and the trunk in general.

Periodization
The Training Plan runs the training based on the well-known principle of periodization developed in training physiology. This means that specific forms of load and relief follow each other in a continuous sequence. For enthusiasts and competitive athletes a ratio of 3:1 has been determined as most effective. This means that after 3 days of load, one day of relief is given (this may be an easy day or a complete day off). Usually the duration increases within a block while the intensity declines. Normally two blocks of this nature build a Micro cycle lasting one week.

Several Micro cycles in turn build a Macro cycle. Such a cycle lasts around 3 to 4 weeks on 2PEAK and is refered to as a "Period". The season consists of a preparation (or base) period and race (or peak) period as well as a transition period and slow down period.

2PEAK's periodization is divided into 3 basic phases: Recovery, Endurance and Intensity (or Peak Loads). Your periodization is calculated taking into consideration your main races as well as the available time budget that you have defined. The spread of the available training time is directly determined by the sequence of the phases previously discussed. Specifically, volume intensive, and therefore time consuming, endurance blocks are planned in such a way as to ideally use blocks of free days that have been determined in advance. 2PEAK's approach to periodization will always analyze all of the available options and determine the optimal path in which to achieve the predetermined goal. Moving important training days around can therefore substantially influence the basics of your Training Plan.

Document your work outs
Your documentation builds the base for the dynamic training plan - it will run volume and intensity of your future trainings.

The fastest way to document your work outs is by clicking on the training icons in your day - or week view. The click will open the documentation mask. On condition is that your are documenting a training that happened in the past. (You cannot document ahead future trainings) This also applies to the current day: a training that was scheduled for 5 PM can not be documented at 3 PM.

Alternatively, you can also log your work outs through the main navigation menu. Here you can log past work outs until the current day.

Logging planned training

If you activate the documentation mask by clicking on a scheduled training icon, you will find that the documentation already reflects your plan. You can always change these by clicking on: SHOW me all training icons >> Here you first choose the sport and then the specific in zone duration or intervals. You will document other sports then cycling by choosing the olympic rings as a symbol for other sports including running or swimming.

The interval icons document the intensity of your work out. In ORDER for 2PEAK to judge your recovery state and your recovery capacity it is very important that you use the options to asses your work out subjectively. Please note that only a click on either "not enough" or "too much" on the volume and or intensity line will prompt a adaptation of your plan when it gets re-calculated the next time. So, please make appropriate use of this important tool to evolve your training in the optimum direction.

When the documented intensity and or volume diverge FROM the plan, the plan will be adjusted when re-calculated next. This process is gentle and might not be recognized right away.

Logging unplanned training

You can also document work outs that were not planned. This DATA will also influence the next re-calculation of your plan.

Logging missed work outs

If you were not able to work out as planned, you click the option "did not work out" and then select the reason and comment it if needed.

Documenting injury or sickness

If injred or sick, you click the option "did not work out" and then select the red cross icon. You might want to use the comments field for the details. When you save the log it will promt you to estimate the duration of your illness and ask you to determine how fast you want to resume training. You might want to consult your doctor for this decision.

Editing a saved log

If you entered the wrong duration or distance, you can simply edit your log by clicking on it in the day or week view, make the changes and save it again.

TIP:If you want to see only your training documentation (in either the week - or the month view) you can SELECT the category "training log" in the drop down menue and click OK.

Cycling My Training Gear-range table
Cycling My Training Gear-range table

Calculate the range of your sprocket. On the next page you can see a graph with the unfolding of your "gear box" on which you see which speed you attain depending on what a gear you turn with a set cadence. Your speed dependent from your power output on a climb can be determined with the Speedcalculator
Speed34567891011121314151617181920212223242526272829303132333435363738394041424344454647484950515253545556575859 km/h Preferred cadence404550556065707580859095100105110115120125130135 U/min Chain ring size (number of teeth)---20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 ---20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 ---20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 Sprocket (number of teeth)---11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 ---11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 ---11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 ---11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 ---11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 ---11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 ---11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 ---11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 ---11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 ---11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34

Cycling My Training VIP Plans
Cycling My Training VIP Plans

Here you will find the training plans, log books and statistics of athletes like you as well as pros

Professionals

Gilberto Simoni>>
Gilberto Simoni. Italian Campionissimo! Rides for Team Saeco and von the Giro d'Italia twice: 2001 and 2003. Check out his training volume...
Kashi Leuchs>>
Kashi Leuchs, worldclass mountainbike professional, from team Maxxis/Trek, he is coached by 2PEAK trainer Benoit nave since he turned pro.

Enthusiasts

Robert Kühnen>>
Robert Kühnen, 2PEAK founder, mixes road and mountainbike riding, predilection: transalp.
Beppo Hilfiker>>
Beppo Hilfiker, 2PEAK founder, enthusiast triathlete and IronMan finisher.