Using a periodization schedule is considered by many to be the optimal method of encouraging maximum fitness gains while minimizing the risk of overtraining.
Usually a one year training block is divided into three macrocycles:
Preparatory
Competitive
Transition
In most cases the transition period is over-emphasized. In general, it need only be 2-4 weeks, to allow complete recovery.
A mesocycle should generally be made of 3 to 6 weeks as most studies have shown that overtraining is rarely encountered if rest weeks are scheduled every 3 to 6 weeks.
An athlete does not enter the next mesocycle until recovery is complete.
Testing at the end of the mesocycle is needed to assess readiness to progress.
In a typical 4 week mesocycle, there are the following 1 week microcycles:
Ordinary
Development
Shock
Rehabilitation
Increasing fatigue within the mesocycle, may make speed and power training difficult by the third week. It may be more appropriate to emphasize speed training in weeks 1 and 2 and concentrate on muscular and aerobic endurance during the shock week.
During the tapering period, training volume must be reduced, however, training intensity must be maintained.
Optimal taper duration is 7-21 days.
|
Macrocycle |
Strength Training Focus |
Bicycle Training Focus |
Workouts |
|---|---|---|---|
|
Preparation 0, (pre-training) |
mobility |
endurance |
Anquetil, Riis |
|
Preparation I, (body conditioning) |
maximum strength |
mobility |
Cippolini, Lapize |
|
Preparation II (cycling conditioning) |
muscular endurance |
strength (tempo) |
Ullrich, Mercx |
|
Preparation III (Specialization) |
power |
muscular endurance |
Armstrong, Indurain, Pantani |
|
Competition I |
maintenance |
Power / VO2 Max |
Ekimov, Zabel |
|
Competition II |
maintenance |
Lactate Tolerance |
Virenque |
|
Peak (taper) |
none |
consolidation |
|
|
Race |
none |
race |
|
Duration: 1-3 Weeks
Resistance Training Focus: None/Maintenance
Bicycle Training Focus: Maintenance
During this phase, the emphasis is on rest and recovery from the previous racing season.
Those riders who have continued on the RN (maintenance) resistance training program throughout the previous season should continue once weekly resistance training. Other riders should perform no resistance training.
Endurance training should not be formally scheduled, and athletes should keep active with informal activities. Cross training with other non-bicycle activities is an excellent alternative.
During this transition period, dietary guidelines can be relaxed.
Psychologically this must be a period of rest. It is best to try to put aside anxiety from the previous years racing, and to try to re-focus on the training year ahead.
Before moving from the transition period to the Preparation O phase , the athlete must feel physically and psychologically rested.
For VRS members, the VRS Master sheet will show only an weekly target for training hours. Athletes may spend these training hours on any activity which is moderately physically demanding.
Duration: 4-10 Weeks
Resistance Training Focus: Mobility
Bicycle Training Focus: Endurance
During this phase the resistance training emphasis is on increasing mobility. Mobility is the precursor to any movement, and must be developed before any other ability. Mobility may take time to develop, although for certain athletes mobility seems inate or genetic. Mobility training starts with resistance training in the RM phase; light weights with more rapid movements emphasizing the full range of motion of the joint. Stretching exercise, such as yoga, should also be done to improve muscle mobility. Athletes who have recently been partaking in resistance maintenance training (RN) should substitute one RN workout for RM each week. This is meant to maintain strength gains from the previous season, and facilitate strength development in the upcoming RS phase.
Endurance development is the emphasis for on bike training. Unless it is the athletes first year of training, most cyclists will have a base of endurance ability "left over" from last year. Training on the bike should entail at least ½ of the cyclists endurance training. During this phase, cross training may also be employed if desired. Above all, training should feel somewhat relaxed, and athletes should not be overly taxed by either duration or intensity of training.
For most riders, a program of flexibility training is begun. For riders who need to develop flexibility, a program of 5 to 7 times weekly stretching ensues. Stretching is always done after a thorough warm-up, usually before resistance training. Stretching programs must be individually planned for athlete: problem areas must be stretched to improve flexibility while avoiding injury fue to improper technique or over enthusiasm. Beginners must work slowly at flexibility trainining to avoid injury. For riders who already possess well developed flexibility, continueing 2 to 3 times weekly at maintenance flexiblity training is sufficient.
Early prep training is also an excellent time for review of technical skills. At this point drills, exercises, and off road training are designed to develop and enhance technical abilities. Road riders should consider the use of cyclocross or mountain biking as an alternative to extra time on the road. XC mountain bike races may want to consider DH or Trial training.
Once weekly, a consolidation workout is performed. This is a chance, once per week, for a less structured workout and for intensity to be gauged more by relative perceived intensity rather than HR or Power. It is important, both psycologically and physically to include one higher intensity workout per week. Remember this ride should be enjoyable, and not overly taxing. If the rider is forced to scale back riding on the next day due to fatigue, the consolidation workout was clearly too intense. During this phase, consolidation workouts are chosen from Group I.
Dietary restrictions during Prep 0 should not be overly aggressive. In general, most riders can simply exercise common sense, eating a reasonable and balanced diet. Note however, that weight loss in Prep I/II/III can proceed normally at a maximum rate of 1 lb/week. Therefore, riders who require a weight loss of greater than 15 lbs should become more aggressive with dietary restriction. This can involve either a point system or calorie counting.
Psychologically, there are seldom problems with motivation in the early phases. In contrast, enthusiastic athletes are more prone to over-doing-it in this phase. One should attempt to adhere to the training schedule, and in particular, not exercising with excess intensity. One should recognize that a long season awaits, and that there will be ample opportunity in the later phases for high intensity work. During this phase the emphasis must be on obtaining a solid training base.
As with all cycles in the Preparation and Competition phases, the last week of the cycle serves as a rest and test week. In this week, riders should take several days of rest, involving either complete rest, or gentle riding in Zone 0/I for recovery. Following the rest days, testing is performed. During this phase, testing can involve simply a Group I consolidation workout or a more organized aerobic time trial (T1). Regardless of the testing modality chosen, the athlete should feel strong and well prepared for the test workout. If there is any doubt as to the athletes rested state, several more days of rest may be necessary before moving on the the Prep I cycle.
VRS members will find the Master sheet contains details of on-bike and resistance training. The on bike schedule will usually detail one or more endurance workouts. This is usually written, for example as Riis 180m x 2. This indicates two rides of 180 minutes each, following the details under the title Riss in the Endurance Workouts WebPage. The title represents the workout most likely to provide the most training benefit for the specific rider. Riders may, if necessary or considered desireable, select another workout from the same target zone as a substitute. Occassional, the workout under a particular Zone column heading may be written as, for example Any 180. The athlete may choose any workout from that target zone for the specified time. Target HR, exertion, or power zone is written in the column heading above. Note that further details of each workout are available in the Endurance Training section on the VRS website. Resistance training is usually catagorized as R or RS depending on the athlete. Details of the athletes resistance workouts are personalized on the appropriate sheet marker R or RS. Further information is available on the VRS WebPage Resistance Training. Note that the sum of time of the designated workouts usually does not add up to the weekly hour targe. Additional time needed to make up the hourly target should include workouts from Zone I and Zone II, at the athletes choice. Cross training workouts including swimming, running, skiing, snow-shoeing, and others can also be used to reach the hour target.
Duration: 4-6 Weeks
Resistance Training Focus: Maximum Strength
Bicycle Training Focus: Mobility
During this phase, resistance training focuses on attainment of maximum strength in the key muscles of the hip extensors, and, to a lesser extent, the knee flexors and extensors. During this phase, weight should be increased, and repititions kept low in attempt to maximize the muscular strain. Careful attention to form and a thorough warm-up are necessary to prevent injury. Athletes new to resistance training should definitely seek professional help during this phase. Once the athlete is able to lift the target weight for 4-6 sets of 8-10 reps, the RS resistance phase is finished.
On bike training will continue to include much endurance training, but also mobility drills on the bike. Mobility drills can include short speed type intervals, (Cippollini). In addition, in all rides, a fast fluid cadence should be emphasized. This is best accomplished via a fixed gear bicycle, however keeping gear low and cadence high on a regular road bicycle can have similar effect. Many riders may find difficulty in endurance rides when strength training is maximized. The legs may feel heavy, and the rider may find that leg fatique limits both intensity and duration of endurance rides. In particular, riders may find that heart rate appears low when compared to perceived exertions. This is a natural consequence of strength training. As new muscle mass is developed through heavy resistance training, these muscles may not have weel developed aerobic capacity. This should be considered a temporary phenomena, and will resolve over the next training period. Riders should attempt to maintain heart-rate and perceived exertion if possible.
Technical skill development should be continued as in Prep I.
Flexibility training for beginners continues 5 to 7 episodes per week. Maintenance stretching 2 to 3 times weekly for others.
Once again, a Group I consolidation workout should be performed each week.
Like the Prep 0 phase, many riders will not need aggressive dietary restriction at this point. However, those needing to lose greater than 10 lbs should begin dietary restriction (points or calorie counting) in this phase.
Again in this phase, there are seldom problems with lack of enthusiasm. Here too, one should keep closely to the target goals of base fitness preparation and avoid excess intensity.
As usual the last week of the Prep I cycle ends in a test following several days of rest. In this cycle, Group I consolidation ride, T1 aerobic time trial, or T5 strength test are all potential options.
VRS members will now find Endurance and Mobility training sessions scheduled on the Master sheet. As always, Zone I / II rides are added to make up the weekly hour target. Cross training may continue to be used as desired.
Duration: 4-6 weeks
Resistance Training Focus: Muscular Endurance
Bicycle Training Focus: Tempo (Strength)
Resistance training in this phase takes on a slightly different form. Here weight is cut back dramatically, and repititions increased. For this phase, lifts of key areas do not increase weight but only reps. One should work up to 60 reps in key muscle groups. This phase is designed to encourage vascularization of muscle bodies, and increase the aerobic capacity of the muscles.
Bike training, in addition to endurance and mobility training now includes tempo or strength training. Here rides of up to 2 ½ hours in Zone III are performed at a lower cadence, preferably on gentle hills or in a slight head wind. Emphasis must be on excellent riding form to prevent injury.
As endurance training time increases, the riders may be unable to schedule specific technical training skills. Continueing to ride at least once per week in a technical setting may be sufficient to maintain technical skills.
During Prep II and Prep III, some riders will begin to partake in low priority races. These races may replace one of the weeks scheduled high intensity workouts. Practice races can serve at the same time as a vehicle for technical skill development. Most athletes however should avoid frequent racing during the Prep cycles. Priority in Prep cycles must be on establishment of baseline fitness. Riders who move on to race intensity workouts before complete development of baseline fitness face the possibility of injury, poor recovery abilites, and early season burn-out (mental or physical).
Most riders will now continue stretching only before resistance training (always following a warmup), once or twice weekly.
The weekly consolidation ride now comes from Group II. These workouts provide the rider with the first exposure to Zone IV/Zone V training. Initially in this phase exposure to training near the LTHR should be limited to just several minutes depending on the riders tolerance. Remember that aggressive training will be focused on Zone IV/ V in the next phase.
Any rider who requires loss of more than 5 lbs of body weight will require very aggressive caloric restriction in this phase. Most riders should count calories and aim for a deficit of 500-1000 calories per day.
Psychological emphasis in this phase should include closer adherance to the VRS principles of intensive visualization. As strength (tempo) training on the bicycle ensues, riders may find that they are beginning to partake in workouts that are much more taxing, and may begin experiencing instance when he or she is unable to complete a workout as planned. One must remember that in all cases correct form and psychological attitude are equally as important as workout duration. If a workout cannot be completed, the rider should still aim for perfect technique and positive attitude. Athletes may, for the first time, be forced to re-work the schedule if target workouts are not obtainable. Remember that the schedule is a guide only, and close attention to the bodies response to the workout strain, and adjustment of the workouts as necessary will always be more productive than forcing through a workout with improper technique, exertion level, or psychologic attitude.
Following the obligitary rest days in the final week, testing may include T1 aerobic time trial, T2 time trial for LTHR, or Group II consolidation workout. If the athlete chooses to perform a time trial for LTHR in this cycle, one should recognize that numbers here will serve only as a baseline of comparison for future testing. It is not unusual for riders to have an unusually low LTHR when calculated from testing which occurs before formal Zone IV/V training has begun.
VRS members will find that the VRS Master sheet continues to detail additional rides. Additional rides to make the target hours should now concentrate on Zone II exertion. At this point most riders will begin to phase-out of cross training unless that athlete is competing in another sport (for example, a cyclist who also competes in XC skiing.
Duration: 4-5 Weeks
Resistance Training Focus: Power
Bicycle Training Focus: Muscular Endurance
In this phase, training in general becomes much more specialized for bicycle specific abilities.
Strength training now moves to the power phase. Here weight is increased compared to the SE phase, but emphasis is on development of explosive power. For key areas, high weights and fast reps may be a risk for injury. Athletes who are in any way skeptical of their technique are probably wise to avoid the RP phase altogether.
On bike training now reaches its peak volume. Endurance rides still make up the bulk of the training, but intensity is now increased within these rides. Athletes should be partaking in the longest endurance rides of the season, generally at least as long as an average race for road riders, and at least twice the average race duration for XC racers. Mobility training should be continued. However, tempo rides are abandoned in favor of Lactate Threshold or Muscular Endurance training. Training here is emphasis on work in Zone IV and Zone Va. This training can be extremely taxing, especially when first begun. Riders should not be discouraged if these training rider are difficult, and some riders will find it near impossible to reach Zone IV and Zone V in early rides. One should not be disappointed, as this is expected and will improve with dedication and persistance.
Consolidation rides are not normally scheduled in this phase except during the rest/test week. Most riders will be too fatiqued from Zone IV/V training, and the high volume of endurance work will often preclude a consolidation workout. If a consolidation workout is chose, a Group III workout is permissible.
During this phase dietary diligence is vitally important. Most riders will need to count calories closely, and continue to aim for a daily deficit of 500-1000 Cal. By the end of Prep III, body weight should be at ideal (competition weight).
The psychological burden of this high workload should not be underestimated. During this period "burn-out" is common. Particularly in northen climates, the stresses of increased training and poor weather, coupled with the lack of daylight hours can make training seem overly taxing. As much as possible, attempt to remain dedicated to the program, and complete the scheduled workouts. It is important to remain somewhat flexible during this period, as it may be difficult to complete all workouts due to personal commitments and poor weather. Remember that missing the occassional workout will not likely make any difference to your training in the long run. Keep a positive attitude.
If a rider follows the guidelines carefully, and has at least two to three days of active resting in the final week of the cycle, the test week in Prep III phase is an ideal time to determine LTHR. This is best done either by T2 time trial for LTHR or T4 Conconi test. One should see definate improvement if results are compared to previous LTHR determination from Prep II.
Once again, the VRS Master sheet will detail the key Endurance and Resistance Workouts. Additional time should be spent on the bike in Zone II to make up the hourly target. Cross training should be avoided unless necessary due to climatic conditions.
Duration: 3-5 Weeks
Resistance Training Focus: Maintenance
Bicycle Training Focus: Power & VO2 max or Muscular Endurance
Here volume will decrease, and training will become much more specific to the riders own objectives.
Resistance training enters the maintenance phase. For most riders this will involve a single workout weekly (RN) which emphasizes only key muscle groups. For young strong riders, particularly those who live in hilly areas and train often by climbing, resistance training may be stopped altogether if necessary.
On bike training will now increase in intensity and decrease in volume. All riders must continue to maintain endurance by riding. Riders will then follow one of two programs.
Stream A. For riders who race road races, criteriums, XC races, or any riding which requires short intense periods, on bike riding will now include power training. For these riders mobility training sprints are now replaced by power sprints (Zabel). In addition rides into Zone Vb (VO2 Max) will begin. These riders should include at least once weekly training rides is Zone Va to maintain muscular endurance.
Stream B. For riders who will ride only time trial events, continued emphasis on Zone IV and Zone V rides is preferred. Power training for these athletes is optional in this phase.
During this, and the following Comp II period, most riders will ride primarily on the road--regardless of racing discipline. In most cases it is much more difficult to meet specific training objectives on off-road courses.
During Comp periods, training races may play an increasingly important role. These can serve as excellent high intensity workouts, providing and psychological and physiological break from the monotony of solo high intensity training. In addition races are an excellent way to blend technical skill development into training sessions. Races in these periods are either Priority II (at the end of a rest week) or Priority III (not at the end of a rest week). For priority III races, it may be permissible to take one or two days of active rest prior to the competition. However, Priority III races must never interfere with completion of all target workouts for the week.
Once again, no formal consolidation workouts are scheduled except for Rest/Test weeks. Many racers will engage in low priority races during this period which fulfill many of the same objectives as cosolidation workouts.
During this phase, most riders will need to continue to monitor caloric intake closely. At this point, riders should be attempting to maintain body weight by matching intake and output calories exactly.
Mental strain due to increasing intensity will often manifest during this period. It is not common for riders to have over-estimate their abilities in the initial planning of the program. Once again the rider should modify the schedule as necessary to ensure that all workouts have a high probability of success. During intense training intervals, the rider should always finishing the workout knowing that he or she could ride longer if necessary. The psychological benefit of repeated small successes is vital to the VRS program. Riders who continually over-extend interval training, and frequently are unable to complete the full duration, will suffer from recurrent feelings of failure, which is damaging to self confidence. In fact, one of the greatest dangers facing the self-coached cyclist is the recurrent cycle of over-extending which leads to feelings of inadequacy, and usually leads to further episodes of over-extension as an attempt to "prove ones abilities to oneself". Remember, the wise athlete finishes every high intensity session feeling like he or she could have rode longer.
Rest week as usual begins with several days of rest, and is followed by testing. During the competition cycles, races represent ideal test workouts. If possible, athletes should race on a course known to them, and should rehearse all aspects of mental and physical preparation. If no race is available, a Group III consolidation workout is ideal. T2 time trial for LTHR, T3 power at LTHR, or T4 conconi test are viable alternatives.
Once again, the VRS Master sheet will detail the key Endurance and Resistance Workouts. Additional time should be spent on the bike in Zone II to make up the hourly target. Note that priority is given to intensity (Zone IV/V) workouts, and recovery from these workouts. Athletes who find that they are too tired to complete enough Zone II training to make the weekly hour target should not be overly concerned. Alternatively, if Zone II workouts are leaving the athlete overly tired, and not adequately recovered for high intsnsity sessions, the Zone II workouts may be exchanged for easier Zone 0/I recovery workouts, are excluded all together. Note that in all cases the longest workout, listed in Zone II should be given highest priority as well--this is the Endurance Maintenance workout--as endurance is easily maintained, but if lost, requires inordinate time and effort to regain.
Duration: 3-4 Weeks
Resistance Training Focus: Maintenance
Bicycle Training Focus: Lactate Tolerance or VO2 Max
Resistance training should be included at RN workouts for most riders, although, once again, some riders may omit these if desired.
In this phase, rides will begin to closely resemble races, and many riders will need to combine 2 or more ability objectives into a single ride in order to reach all of the weeks objectives. Once again riders will follow one of two streams, continuing in the same stream as above.
Stream A. These riders will now continue endurance training as before. Power training sprints will be continued. However, VO2 max training will be replaced by lactate tolerance repetition. This short intervals of 30-120 seconds are done at full intensity, will be accompanied by intense pain, and require supreme dedication from the athlete. Riders in the first or second year of racing should probably avoid these invervals an continue with VO2 max training.
Stream B. While continueing to emphasize Zone IV and V training, these riders will now begin power workouts in the form of VO2 max training (Vb). For these riders short power intervals are not necessary but may be included if desired.
As with the competition I period, low priority races substitute for consolidation workouts except in the rest/test week.
Like the Comp I phase, most riders will need to closely monitor caloric intake, and match this to exertion, in order to maintain ideal weight.
Psychologically the Competition II period can be very taxing. Lactate tolerance intervals in particular often leave the athlete with a feeling of defeat, and can sometime trigger feelings of inadequacy. Remember that this period should feel difficult, and understand that it is normal for riders to question there abilities in this period. Be confident however that if you have stuck to your training plan, you will be at your very best level of preparedness for your upcoming event.
Once again, rest week should entail a test of either a low to mid priority race, Zone IV consolidation workout, or either T2 time trial for LTHR, T3 power at LTHR, or T4 conconi test.
VRS training schedule follows that same guidelines as Comp I.
Duration: 1-3 weeks
Resistance Training Focus: None
Bicycle Training Focus: Consolidation
No resistance training is performed in Taper weeks.
During this period, riders will have increased rest interspersed with high intensity workouts. Each high intensity workout is chosen from the Consolidation Menu, and emphasized many abilities. These workouts should be done at race intensity, and preferably in conditions similar to the upcoming race. The workouts are interspersed with a minimum of 48 hours rest between. In general, although volume is diminished, several race intensity efforts are needed. Riders usually do best if they continue to ride the same number of times per week, but decrease the duration of all rides. Taper period can last from 7-21 days, depending on the individual riders abilities and experiences. In addition, taper periods should be customized to prepare the rider for the specific upcoming events.
Taper weeks are an ideal time to re-visit technical skills. Here technical training is specialized to the upcoming race event, and when possible, should involve rides on the actual race course for the upcoming race. Riding on the course during high intensity workouts is ideal, as this leads to familiarity in riding the course at race speed.
One must continue to monitor caloric intake, as during Taper weeks the volume is low and it is very easy to over-eat and gain back several pounds in this phase.
Psychologically, the taper period should leave the rider feeling "hungry". During this period, riders should feel that they would like to spend more time on the bike. Ride duration should be such that the athlete is confident, and feels that he or she could easily do more. Because of the decreased workload, some athletes will question whether they should be doing more. Remember that all your skills will be well developed if you have followed the trainng plan. Regardless, it is physically impossible to gain new strength or fitness in the period within 14-21 days of competition. Trust your training plan. Rest is vital to your upcoming success.
The VRS Master sheet will detail only two high intensity workouts per week and one long endurance ride. The remainder of time necessary to obtain the target total is Zone II workouts. Once again, fatique may require toning Zone II time down to Zone 0/I.
Duration: 1-4 Weeks
Resistance Training Focus: None
Bicycle Training Focus: Race
No resistance training should take place in race weeks.
During the Race week, rest is the primary emphasis. However, riders who completely avoid the bicycle for the entire week will often feel stiff and lack the proper "snap" in the legs when race day arrives. Therefore Race week should include several brief race intensity efforts at least once every 72 hours in the the Race week. This normally includes several short duration (<15 sec) intervals. Race week should follow a plan similar to those set out below:
If possible, pre-riding the course should take place 2-3 days prior to the race. Ideally, the rider will have sampled the course during the preceeding taper week during a high speed workout. The Race week pre-ride serves as a reminder of course layout. In addition, brief high intensity efforts over key course areas--being careful to avoid over-exertion--serve as both physical and mental preparation.
For Sunday only Racing
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|---|---|---|---|---|---|---|
|
Off |
Riis Zabel |
Riis |
Riis |
off |
Riis Zabel |
RACE |
For Saturday or Saturday and Sunday Races
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|---|---|---|---|---|---|---|
|
Off |
Riis |
Riis |
Off |
Riis Zabel |
RACE |
RACE / Off |
Like the taper period, riders must carefully guard against inadvertant weight gain. The night before the race it is okay to gently increase carbohyrate intake or carbo-load. Keep in mind however that it is not entirely necessary.
In this phase, more than any, psychological preparedness is paramount. All workouts should leave the rider with a profound sense of success and accomplishment. In this phase, it may be helpful to exercise certain extensive psychokinetic exercises such as relaxation or biofeedback. In addition, spending time in mental rehearsal of the upcoming event may be extremely productive. One should attempt to visualize the race, and rehearse mentally the goals and strategies. Riders who are able to easily picture the race, and to watch it like a film in the mind are usually better able to cope with the anxiety of race-day, and to turn the situational stress to a positive feeling of energy.
The VRS Master sheet will detail one high intensity ride, and one or two races per week. Additional Zone II time will make-up the remainder of the weeks hourly target.