My Training VIP Plans

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, Team Bianchi, he is coached by 2PEAK trainer Benoit nave since he turned pro.

Jens Voigt >>

Jens Voigt. Rides for Team CSC and logs power and heartrate data at the Tour de France. Check out his logfiles!

Wenke Kujala >>

Wenke Kujala, worldclass triathlete has a second place in IM Canada and another secopnd place at IM Switzerland this year in her palmares.

Olivier Bernhard >>

What could be more exiting then the training plan of a 5 time IronMan champion (and 13!! times top 3 Ironman finisher) as well as 3 time World Duathlon Champion and total 8 time Power Man Champion? Olivier knows what it takes to perform above mediocrity. Another great proof that (training) quality beats quantity...

Olivier has already qualified November '04 in Florida for the World Championships in Kona October '05 and can now approach that peak in a relaxed but focused way. And we can witness every step of his way...

Vera Notz-Umberg >>

Vera Notz-Umberg, multiple swiss champion and record holder over 3000m and 5000m.

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.

Team | Contact | Terms & Conditions | Sitemap

My Training Philosophy

Introduction

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 one or several race (or peak) periods as well as a transition period and slow down period.

2PEAK's periodization is divided into 3 basic phases: Recovery, Endurance and Intensity. 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.

2PEAK Training Philosophy

Recovery leads to Strength - DYNAMIC 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 "DYNAMIC 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 "DYNAMIC Training". Eight nine 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 - High Tech Training

Back>>

Team | Contact | Terms & Conditions | Sitemap

My Training Coach gallery

My Training Coach gallery

2PEAK is proud to be associated with the following world class coaches which are at your disopsal:

Olivier Bernhard

to the training plan of the coach >> - 5 x Ironman Switzerland Champion
- 8 x Powerman Zofingen Champion
- 3 x Duathlon World Champion
Languages:
English
German
Sports:
Cycling
Running
Triathlon

Benoit Nave

Benoit probably best embodies 2PEAK's wholistic approach not only to training but to life and wellbeing in general. Benoit is an experienced osteopath and physiologist who lives in Annecy, France. Benoit knows both sides of the sport: experiences as an athlete as well as coach form the base for his innovative training and nutrition approach. After 8 years as an elite road cyclist, he was selected in 1992 for the French national Olympic team. 1998 Benoit joined the Volvo/Cannondale team, the winnigest team in mountain bike history as its coach and amassed with them an unprecedented 76 World Cup victories, 15 Overall World Cup Titles, 10 World Championships and 2 Olympic medals. Dr. Nave has treated Armstrong for his back injuries following his bad crash in the Dauphiné Liberé in 2003. Benoit, has worked with top athletes like mountain bikers like 2004 World Cup champ Christophe Sauser, 2PEAK diarist Kashi Leuchs, Athens Olympics dual gold medalist Hicham El-Guerrouj and Australian cyclist Cadel Evans. Languages:
English
French
Sports:
Cycling
Running
Triathlon

Urban Schumacher

Phys Ed. Teacher ETH
IT specialist UniZH
Sports diagnostic specialist Sport Clinic Zürich
Former coach of the Swiss Tri federation.
Expert for Respeiration-/ Altitude simulation (IHT) - Winner 7-Days Gigathlon
- Winner 1-Day Gigathlon
- Winner Trans Swiss Triathlon
- Several IronMan top placings Languages:
English
German
Sports:
Cycling
Running
Triathlon
Gigathlon

Richard Umberg

Swiss Olympic Coach dipl. I+II. Former coach of the Swiss athletic track and field federation. Member of the expert group endurance sports within Swiss Olympic. Former Swiss record holder in the maarthon with a time of 2:13:37 Coach of the late Franziska Rochat-Moser, winner of the NYC marathon 1997 and runner up at the Boston marathon 1999. Languages:
German
Sports:
Running

Philippe Martin

Swiss Olympic Coach dipl. I+II 12 years experience as a coach in the service of the Swiss Traithlon Federation Expert Swimmcoach Languages:
English
German
French
Sports:
Triathlon
To the personal training packages >>To the personal training packages >>To the personal training packages >>To the personal training packages >>To the personal training packages >>

My Training Training zones calculator

Cycling

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.

This are the zones that are currently saved for you:

Calculate new Training Zones

based on Heart Rate: for Max for LT bpm
based on Power: for MP for LT Watt (min:sec)
Watt

Enter Training Zones Manually:

load('crit_power', 'time', '', 'notime', new Array('0'),'', '1');

Team | Contact | Terms & Conditions | Sitemap

My Training Training zones calculator

Running

Calculate new Training Zones

based on Heart Rate: for Max bpm
based on Speed: for MAS km/h

Team | Contact | Terms & Conditions | Sitemap

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 « luxury » 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 « shock » 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

Team | Contact | Terms & Conditions | Sitemap

Training HAWAII TRIATHLON

Thrilling Insights from Kona

Live from the bike leg: Power (watts), speed, distance and cadence of selected top athletes. How will the leaders pace themselves?
2PEAK will give you more information then even the athletes themselves will have in the race!
We will see, compare and comment every tactical maneuver and its outcome. Please select the preferred view from the menu and click ok. The bar charts shows average values for every 10 km/miles.
All data is recorded by SRM powermeters and sent with a GPRS modem to 2PEAK.com
Enjoy!

Register now for a 21 day free trial-version of your personal DYNAMIC training!
LIVETICKER >>
Display: Graph Miles-Watt Graph km-Watt Graph Min-Watt Datatable Miles Datatable km Values for Graphs: Off On Show Data:

RESULTS >> DATA RECORDINGS/ANALYSIS >> Faris
Al Sultan
Torbjorn
Sindballe

Team | Kontakt | AGBs | sitemap