Periodisation for Cycling Coaches & Athletes – How & Why to Do It
The bike rider within each and every one of us would like to become fitter and faster. There is no better way to achieve this than to train intelligently. One of the easiest ways to train intelligently is to structure your training. However, simply having structure and training regularly is not the most effective way of becoming fitter and faster.
To optimise your personal performance, a form of periodisation is essential.
What is periodisation?
Periodisation refers to the systematic planning of a training program though progressive periods of training. Specific periods of training or mesocycles (also referred to as blocks) of training typically have a focus on a specific objective or goal.
The most common four mesocycles of a cyclists’ periodised plan are
- General preparation and strength,
- Base or Fitness,
- Intermediate intensity or lactate threshold development (precompetition phase),
- High Intensity or power development (competition and peaking phase).
How do I apply periodisation to my riding / training?
The simplest way to devise your own periodised plan is to calculate the number of weeks prior to your big goal race. Once you know how many weeks you have remaining to your goal race, subtract 4 weeks and divide that number by 4. This number will be the number of weeks you should spend in each of the 4 mesocycles.
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