ARTICLES, TIPS, TRAINING & GENERAL ADVICE

Periodization For Cyclists

by Lisa Sabin, December 30, 2007

Develop A Plan

Periodization is important. Athletes cannot expect to be at top form all the time. The season can be broken down into macrocycles, which include: preparation, base 1, base 2, build 1, build 2, peak period, race period and transition.

Preparation Period is necessary if there has been a long transition following the end of cycling season. The purpose of this period is to prepare for the following cycles. Workouts are low intensity, aerobic, and can include strength training etc.

Base Period #1 is the time to establish basic fitness. It is usually the longest cycle, lasting from 8 to 12 weeks. Volume of training gradually increases during this period as the body adapts aerobically to the training. Some training may be done indoors if the weather is inclimate. Windtrainers and spin classes may be utilized.

Base Period #2 is where on the bike training begins to replace crosstraining. Training volume continues to increase. Choose rolling courses to stress the muscular system. Strength training becomes more power oriented. Some tempo rides, where a quick pace is established after warm up, to begin increasing anaerobic threshold.

Base Period #3 is the phase of higher intensity training, which includes hill training. Seek out long climbs to challenge muscular strength and endurance. Stay in the saddle for most of the climbs. The weekly volume should be the highest during this period. The longest work outs should be at least as long as your longest race of the season. Group training rides start getting faster. Your goal is to go as fast as you can while maintaining a lower heart rate (stay aerobic).

Build Period may or may not include two or more build periods. This just depends on where the specific events fall in the season.

Build Period #1 keeps the training volume fairly high, but not as high as the final base period. Speed-endurance training is introduced here. Speed-endurance workouts can be fast group rides or interval training. Endurance work is reduced somewhat as speed-endurance training increases. Long endurance rides are still part of the program, riding with another rider or two can make these workouts more enjoyable. Strength training decreases to only one or two days per week. Some power work may be included, early in the ride, when legs are fresh. The intensity is increased for three weeks, with the fourth week reserved as a recovery week.

Build Period #2 slightly decreases the training volume and increases the intensity. The intensity is increased for three weeks, with the fourth week reserved as a recovery week. It is important to listen to your body as fatigue begins to build. Some days you may not feel up to a particular work out, if that’s the case, skip it. Speed-endurance and muscular-endurance sessions become longer, with decreasing recovery time. Strength training is now down to once per week.

Peak Period is when you are getting ready to race. Training volume decreases, but intensity levels are high. Make sure there is adequate time to recover between work outs. High intensity training should be done only twice per week, once mid-week and once over the weekend. At the end of this period you’ll taper prior to racing.

Race Period is when the work has been done. You’ve established a base, increased strength, power, muscular endurance and speed. Now it’s time to put yourself to the test. Make sure that you get adequate rest between races. When you are not racing, fast rides with a group will maintain your fitness until the next race. Racing season may last 5 or 6 weeks.

Transition Period is the time for rest and recovery. You can still work out, but keep it light. Crosstraining and easy workouts are what will allow for complete recovery and avoiding injury.

Sources:
The Cyclists Training Bible, by Joe Friel
Training Bible 2, by Joe Friel

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