Building Fitness, the Phases of Training Plans

  To be effective, a training plan needs to provide workouts which focus on the things your body can do. A training plan should not require you to try to do things before your body is ready. A good plan will also challenge your body sufficiently so that you will experience an overcompensation leading to improved performance. You will find different terminology used to describe the various phases of a cycling training plan. While the words may vary, the basic concepts are not all that different. Basically, the generally accepted cycling training plan involves periodization, that is, structured training consisting of various phases (“periods”). By dividing the training year into periods consisting of a calculated balance of training volume and intensity combined with rest and recovery a good plan will prepare you for your important events. The training plans prepared by Speed Cycling’s certified coaches use the terminology adopted from Joe Friel, i.e. Preparation, Base, Build, Peak, Race and Transition. While these basic phases can be divided into smaller segments, the focus of the overriding phase remains similar. 

Preparation (‘Prep’) Period:

The Preparation Period is where you prepare yourself to train. This phase usually follows a ‘transition’ when, for example, you have been away from training for some time. The main object of this phase is to prepare your body to train. Workouts during this phase are low intensity with an emphasis on aerobic endurance. This phase can include some speed work to help develop good pedaling mechanics and high pedaling cadence. If you have already been training, a Preparation Period is not necessary.

Base Period:

This phase of training is usually the longest. This is the time when you build endurance and focus on developing force and speed skills on the bike. This phase includes long riding to build endurance, and sprint workouts to build speed. The Base Period is often divided into 3 sub periods, creatively named “Base 1, Base 2 and Base 3”. The volume of training increases with each subsequent sub period. During Base training you will do a higher amount of long duration aerobic- endurance riding.

Build Period:

Anaerobic-endurance training is brought in to your training plan in the Build Period. This period includes intervals and fast group riding. Endurance riding is still included in this phase, but the amount is reduced. The intensity of your training at this time is at its greatest. Quality rest and recovery is critical during this period so that you can bring forth your highest level of intensity when called for in your training plan.

Peak Period:

You use the Peak Period to consolidate the fitness and performance gains you’ve worked hard to achieve so that you can enter your Race Period with the greatest chance for reaching your goals. During the Peak Period workout volume is reduced but intensity is maintained. If you follow your training plan through the Peak Period you should be well rested and ready to push your performance to the max.

Race Period:

Racing isn’t required during the Race Period; it’s the part of your training year when you are going to do your most important riding whether it is racing, or other events. This period is designed to focus the improvement you’ve gained by following your training plan through the earlier periods at the event(s) where you want to achieve your best performance. This is where you make the withdrawals from the bank accounts of fitness you’ve been building up through the earlier training periods.

Transition Period:

Rest and recovery are the critical goals during the Transition Period. The best Transition Period is not charted out. It’s important to keep the intensity and volume low and to do what you feel like doing so that you recharge both your physical as well as mental ‘batteries’.

This training tip also to be featured on: www.CenturionCycling.com/training