Week 4
If you have been steadily building more training hours from week 1 to week 3 week, this week should serve as a recovery week. Not everyone follows the easy, medium, hard, recovery style periodization and in my opinion it's not crucial that you do. I often stick to a 3 week rotation for the entire summer cycling through easy, medium, hard, easy. The point is every 3-4 weeks it's important that we step back our current training load and make sure we are absorbing the training.
You will notice that since we have kept training fairly low key the first 3 weeks there is not much difference even in an easy or recovery week. As training steps up both in volume and intensity we should have more variation between our easy and hard weeks and more periodization.
Week 4 Goals:
- slight drop in over all hours to absorb training
- Threshold intervals in a steady state format (one long interval)
- First Double pole specific strength
- Cross training speeds (could be running or cycling)