Cycle Training Periodisation with Performancecoaching.me

Cycle Training Periodisation

Jason Battle – Head Coach at Performancecoaching.me

 

There is a lot of talk and advice featured in cycling magazines and on the internet regarding the need for correctly structured training, but few details on what it is, how it looks or how to go about it, Let’s take a moment to look at a beginners guide to adding structure to your cycling training…

 

What we are going to look at:

·       Periodised Training - What & Why?

·       Training Periods - Timings

·       Training Periods - Goals

·       Training Periods – Training types

 

Before we look at the benefits of correctly structuring your training and the focuses for specific training blocks I want to take a moment to outline the breakdown, structure and names used to describe the training periods…     

 

What do we mean by a Training Period?

·       Macrocycle - Usually 1 year but could be up to 4

·       Training Period - Specific Segment within Macrocycle

·       Mesocycle - 4-8 (usually 6) weeks block with specific fitness goal(s)

·       Microcycle - 1 cycle of training typically 1 week

 

How this all fits together:

  

Now you have an understanding of the structure you may be asking “What’s in it for me?” and of course there has to be a reason, If not why are we taking the time to segment the year like this! There are in fact many reasons, a few are listed below…

 

Benefits of Periodised Training:

·       Builds all elements of fitness in an ordered plan

·       Reduction in injury risk

·       Reach peak at correct time / event

·       Avoid over - under training

·       Motivation & Interest (training adherence)

·       Race Faster! PB’s!

 

The next section deals with the specific training periods, the timings, the aims and the training focuses for each of them  

 

So what are these Training Periods?

(Period timings may vary depending on the athlete & target event(s) but those listed are a good starting point)

·       Basic Preparation - 12 weeks

·       Pre Season - 6 weeks

·       Early Season - 12 weeks

·       Main Competition - 18 weeks

·       Recovery - 4 weeks

 

So what are the Period goals?

·       Basic Preparation - Raising basic fitness, increasing endurance, off bike strength training

·       Pre Season - Conversion of basic fitness to ‘bike’ fitness, increased speed, Increase of on bike training

·       Early Season - Introduction of competitive racing, Benchmark fitness testing.

·       Main Competition - Maintenance of gained fitness, Achievement of major competitive goals.

·       Recovery - Recover after main season

 

So what should the training look like?

·       Basic Preparation - Long lower intensity rides, Strengthening weight work in gym, Core work such as Pilates

·       Pre Season - Increase of intensity within bike training, Introduction of higher intensity intervals, reduction in weight work.

·       Early Season - Event specific sessions, higher intensity rides, interval training.

·       Main Competition - Similar to Early Season combined with correct taper and rest periods for competitive races.

·       Recovery - Complete rest, very easy rides, off bike activities

 

You should now have at least a basic understanding on how a correctly structured training year should be set out, why it will benefit you to do so and what the major goals, aims and training focuses are throughout the year. A qualified and competent cycling coach will be able to help you with greater detail and to maximise your available training time.

 

The Author Jason Battle is Head Coach at Performancecoaching.me and is an ABCC L3 cycling coach.  

 

Perfomancecoaching.me was set up with the aim to offer athlete centric coaching packages and training plans around a core belief of being with you every step of the way, combining online coaching services and field based performance evaluations.

They work with triathletes, cyclists and runners UK wide, providing individually tailored training plans and coaching services to maximise athletes potential and sporting performance. Their bespoke training plans are delivered and monitored online via a performancecoaching.me provided training peaks account and are developed using the latest techniques and methods.

Visit their website or call them for more information on their coaching packages and training plans.

Tel: 01449 616071

Email: info@performancecoaching.me

Website: http://www.performancecoaching.me