{"id":55961,"date":"2023-10-28T15:00:32","date_gmt":"2023-10-28T13:00:32","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=751487"},"modified":"2023-10-28T16:46:12","modified_gmt":"2023-10-28T14:46:12","slug":"what-is-training-periodisation-why-training-differently-through-the-year-makes-you-faster","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/what-is-training-periodisation-why-training-differently-through-the-year-makes-you-faster\/","title":{"rendered":"What is training periodisation? Why training differently through the year makes you faster"},"content":{"rendered":"

How to periodise your training into cycles and phases, plus an alternative take on the traditional approach <\/p>

By Jack Evans\n \t\t<\/p>

Published: Saturday, 28 October 2023 at 13:00 PM<\/p>

\n\n

Professional cyclists use training periodisation to perform at their best for target races and manage fatigue through the year.<\/p>\n

Any keen amateur cyclist stands to gain as much as, if not more than, the pros from organising their training year.<\/p>\n

A periodised training plan<\/a> will greatly increase your chances of achieving your goal finish time in a sportive<\/a>, for example.<\/p>\n

Training periodisation also helps you to fit cycling around work, family life and social engagements.<\/p>\n

We\u2019ve spoken to a range of experts including Matt Cassin, a sports scientist from Wahoo, and Dr Tom Kirk, from Custom Cycle Coaching, to guide you through training periodisation.<\/p>\n

We\u2019ll explain what training periodisation is, its different phases, its benefits and suggest alternatives to the traditional periodised training model.<\/p>\n

What is training periodisation?<\/h2>\n
\"ALTEA,\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
A periodised training approach takes account of your goals through the season.<\/span><\/figcaption> Luc Claessen\/Getty Images<\/i><\/span><\/div>\n

Training periodisation breaks up your cycling season into cycles of training, adaptation and recovery.<\/p>\n

Periodised training is synonymous with structured training, where each month, week and individual training session has a purpose.<\/p>\n

A periodised training plan will progressively increase in difficulty and specificity as your target event approaches.<\/p>\n

Training periodisation is also referred to as traditional training periodisation because there are variants we\u2019ll get on to later.<\/p>\n

The phases of periodised training<\/h2>\n
\"Top\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
The cycling season is split up into macrocycles, mesocycles and microcycles.<\/span><\/figcaption> Getty<\/i><\/span><\/div>\n

There are typically three phases of periodised training: macrocycle (long-term); mesocycle (medium-term); and microcycle (short-term).<\/p>\n

Macrocycles<\/h3>\n

A macrocycle is a season or year\u2019s worth of training and racing or target events.<\/p>\n

A straightforward way to plan the macrocycle for endurance sports was popularised by a 2014 paper<\/a>.<\/p>\n

Based on the way athletes prepared for the Olympics, the paper divides the year into general preparation, specific preparation, competition and transition phases.<\/p>\n

General preparation<\/h4>\n
\"Cyclist\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
The general preparation, or base, phase runs over the winter.<\/span><\/figcaption> Russell Burton \/ Our Media<\/i><\/span><\/div>\n

In the base, or general preparation, phase, you\u2019ll focus on base training<\/a> and moderate-intensity intervals (at tempo<\/a> or sweetspot<\/a>) while working on skills and strength.<\/p>\n

Even during winter, professionals need to train in a precise way. But amateurs can afford to, and should, be more relaxed, according to Jacob Tipper, who runs JT Performance and coaches WorldTour professional Ben Healey.<\/p>\n

\u201cWe have a lot of stress and life is tough, so you can\u2019t expect someone to perform optimally every single day,\u201d he says.<\/p>\n

Tipper recommends occasional hard group riding<\/a> to provide high training stress and develop bike handling skills.<\/p>\n

\"ALLENTOWN,\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Most cyclists will benefit from weight training during the off-season.<\/span><\/figcaption> Elsa\/Getty Images<\/i><\/span><\/div>\n

The general preparation phase is also the time for cross-training<\/a>. If you enjoy activities such as running, they can break up the monotony of bike training, work different muscles from those used in cycling<\/a> and improve resilience to injury, according to Tipper.<\/p>\n

Likewise, during the base phase and in some cases all-year round, Tipper recommends lifting weights.<\/p>\n

Strength training<\/a> can reduce cyclists\u2019 injury risk<\/a>, while getting stronger legs for cycling<\/a> can increase power output.<\/p>\n

Specific preparation phase<\/h4>\n
\"Simon\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
You\u2019ll do more interval sessions per week in the specific preparation phase.<\/span><\/figcaption> Our Media<\/i><\/span><\/div>\n

During the specific preparation phase, the volume of zone 2 riding remains high, but might decrease slightly as intensity and frequency of intervals increases.<\/p>\n

Coaches will encourage their athletes to test their critical power <\/a>to track progress and check that their training zones <\/a>are set correctly.<\/p>\n

Competition phase<\/h4>\n
\"UK\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Training volume decreases during the competition phase to help you recover between races.<\/span><\/figcaption> Jack Luke \/ Our Media<\/i><\/span><\/div>\n

In the competition phase, training volume drops to help you recover from more regular and intense intervals as well as racing.<\/p>\n

You\u2019ll also need to taper your training if you\u2019re riding an ultra-endurance cycling challenge<\/a>.<\/p>\n

Transition phase<\/h4>\n
\"SANXENXO,\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
The transition phase is an ideal time for a bike-free holiday.<\/span><\/figcaption> Elena Fernandez\/Europa Press via Getty Images<\/i><\/span><\/div>\n

The transition phase is a recovery period involving time off the bike and no serious riding. After the last race of the season, the transition phase leads into the off-season.<\/p>\n

Mesocycle<\/h3>\n

Training periodisation breaks the phases of the macrocycle down into shorter mesocycles, lasting from four to six weeks.<\/p>\n

In a four-week mesocycle, three demanding weeks would precede a recovery week with reduced training volume.<\/p>\n

In each mesocycle, you usually try to improve a certain type of fitness, such as cycling endurance<\/a>.<\/p>\n

Microcycles<\/h3>\n
\"Cycling\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
The microcycle lays out the week\u2019s training schedule.<\/span><\/figcaption> TrainerRoad<\/i><\/span><\/div>\n

Microcycles are individual training weeks. During microcycle planning, you lay out the sessions you\u2019ll be doing on specific days.<\/p>\n

Usually, a structured training week would alternate between hard and easier days, with at least two rest or recovery days.<\/p>\n

Long rides would be scheduled on weekends or when you have the most time.<\/p>\n

Benefits of training periodisation<\/h2>\n

The benefits of training periodisation are that it makes your training purposeful, time-efficient, progressive and specific to your goals.<\/p>\n

Purposeful<\/h3>\n
\"ALTEA,\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Structured training means each session, whether hard or easy, has an objective.<\/span><\/figcaption> Luc Claessen\/Getty Images<\/i><\/span><\/div>\n

Periodised training is almost interchangeable with structured training.<\/p>\n

Cassin says: \u201cThe idea of structured training is having a purpose when you go out on your bike.<\/p>\n

\u201cStructured training can refer to a specific workout, [such as] having a set of intervals to do.<\/p>\n

\u201cIt can also be referred to as long-term, week by week, month by month [planning] and having a clear plan and periodisation.\u201d<\/p>\n

\"ALTEA,\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Scheduled recovery ensures you\u2019re fresh enough for demanding workouts.<\/span><\/figcaption><\/div>\n

The opposite of structured training is riding however you feel on the day and not incorporating recovery rides into your week.<\/p>\n

By training aimlessly, your progress is likely to stagnate and you\u2019ll fatigue.<\/p>\n

Cassin says structured training isn\u2019t necessary for everyone all the time. But if you want to achieve a goal, he adds: \u201cSometimes you have to do something you don\u2019t want to do.\u201d<\/p>\n

For example, an easy day when you want to ride harder.<\/p>\n

Structured training helps maintain a balance between the work you\u2019re doing in training and what you can recover from, according to Cassin.<\/p>\n

\u201cYou can push your body pretty hard, but the only way you can adapt to that is by having structured rest time,\u201d he says.<\/p>\n

\"Simon\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Having a clear goal can strengthen your resolve to push through gruelling intervals.<\/span><\/figcaption> Our Media<\/i><\/span><\/div>\n

A periodised training plan is designed with a goal in mind: an improvement in fitness or finishing an event in a certain time or position.<\/p>\n

Cassin says having the goal in mind can motivate you through tough interval sessions and long rides.<\/p>\n

\u201cStructured training requires discipline and the easiest way to maintain discipline is motivation.<\/p>\n

\u201cHaving a goal you are working towards and you are confident of achieving\u2026 is key to staying motivated.\u201d<\/p>\n

Time efficient<\/h3>\n

The time efficiency of periodised training, where every session counts, benefits amateur riders with limited training hours.<\/p>\n

\u201cBy doing structured training, you can maximise the time you have available and get the most return on your fitness investment,\u201d says Cassin.<\/p>\n

Progressive<\/h3>\n
\"FTP\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Progressive overload means your training should be challenging but achievable.<\/span><\/figcaption> Our Media<\/i><\/span><\/div>\n

A typical periodised training plan gets progressively harder in terms of intensity and\/or volume.<\/p>\n

This progressive overload ensures that as your fitness improves the work gets harder so your body has to adapt to the stimulus and therefore continue improving.<\/p>\n

At the start of the plan, when you are less fit, a gradual uptick stops you from overworking.<\/p>\n

Cassin explains: \u201cThe whole idea around periodisation is having periods of increased workload and periods of decreased workload so that you\u2019re improving over time and you\u2019re making the most of the work that you\u2019re doing.\u201d<\/p>\n

Cassin says at the end of a training block or mesocycle, due to accumulated fatigue: \u201cYou should be tired but not smashed.\u201d<\/p>\n

Specificity<\/h3>\n
\"Canyon\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Training periodisation makes training resemble your goal event more closely as it approaches.<\/span><\/figcaption> Russell Burton \/ Our Media<\/i><\/span><\/div>\n

The specificity of periodised training means you reach peak fitness in time for your targeted event.<\/p>\n

Matt Rowe, from Rowe and King coaching, says: \u201cWith training periodisation, the closer you get to your target event, the closer your training should mimic the demands of that event.\u201d<\/p>\n

In practice, Rowe says that if you\u2019re riding a six-hour sportive, your training should closely resemble that towards the end of the training cycle.<\/p>\n

In this scenario, he\u2019d advise his athletes to ride for six hours over the weekend in the first eight weeks of a 12-week plan.<\/p>\n

In weeks eight to 11, he\u2019d recommend a single, five- or six-hour ride on Saturday or Sunday with a rest day before or after.<\/p>\n

As a result, come the day of the sportive, you are physically and mentally prepared to succeed.<\/p>\n

What are the different types of periodised training?<\/h2>\n

Tipper points out the traditional periodised training model exists for good reason. Scientists developed it based on evidence and the method still works for many people.<\/p>\n

But you might not be among them. Therefore, you should consider if other types of training periodisation suit you better.<\/p>\n

Block periodisation<\/h3>\n
\"Jack\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Block periodisation packs in interval sessions early in a training cycle.<\/span><\/figcaption> Chris Teagles<\/i><\/span><\/div>\n

Block periodisation puts interval-heavy weeks at the beginning of the mesocycle.<\/p>\n

The early weeks, or microcycles, of the mesocycle might have four to five interval sessions compared to one in the following weeks (a traditionally periodised training plan would have the same number every week).<\/p>\n

The rationale is that putting extra stress on certain capabilities, such as aerobic capacity, leads to greater improvement than if the training stimulus was more dispersed.<\/p>\n

Matt Fitzgerald, the founder of 80\/20 Endurance coaching, says a block of high-intensity interval training<\/a> in conjunction with carbohydrate restriction can be an effective way to lose weight through cycling<\/a>.<\/p>\n

However, block periodisation can cause excessive fatigue if the athlete cannot handle the concentrated block of intervals.<\/p>\n

Reverse periodisation<\/h3>\n
\"ALTEA,\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
If you can\u2019t jet away to do warm-weather miles in winter, reverse periodisation could suit you.<\/span><\/figcaption> Tim de Waele\/Getty Images<\/i><\/span><\/div>\n

As the term suggests, reverse periodisation turns traditional training periodisation on its head.<\/p>\n

Dr Kirk says: \u201cTraditionally, winter training <\/a>meant high-volume, lower-intensity work before adding intensity.<\/p>\n

\u201cFor those who are racing and\/or have the time, this approach works well.<\/p>\n

\u201cHowever, for many of us winter training is largely done indoors.\u201d<\/p>\n

The benefits of indoor cycling<\/a> include the ability to perform quality workouts in limited time, such as 60-minute turbo training sessions<\/a>.<\/p>\n

Reverse periodisation, where you work on top-end fitness such as FTP <\/a>and VO2 Max on the smart trainer<\/a>, before increasing volume outdoors in the better spring weather, may suit time-crunched riders, according to Dr Kirk.<\/p> <\/body><\/html>\n

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