Posted by: Dr. Tyrone A. Holmes | September 24, 2008

Improve Your Cycling Performance with Periodization: Part 2

  Greetings, in my last post, I introduced the concept of periodization and described the first basic principle of periodized training programs (the primary goal of periodization is to prepare the body for peak performance at a designated time of the year).  Here is the second principle:

Training should progress from the general to the specific through a series of stages.  For example, many annual training programs for competitive cyclists are divided into four stages: base, build, race and transition.  The base period is the most general of these stages.  During this training phase, the cyclist focuses on enhancing aerobic endurance and increasing general strength.  This often includes ‘off-the-bike’ activities such as weight training.  It also includes incremental increases in the volume of training (e.g., lots of miles) while keeping training intensity relatively low. As the cyclist advances to the build phase, more time is spent on the bike performing workouts that simulate race conditions. Here, volume is maintained (or slightly decreased) while intensity increases significantly.  The build phase typically includes a great deal of ‘interval’ work designed to increase speed and the ability to ride hard for extended periods.  The race phase involves actual race competition, the most specific element of training.  Here, high intensity workouts continue, often in the form of race participation.  Of paramount importance is the implementation of the peaking process to ensure the cyclist enters key races in top form.  Once the competitive season has ended, the cyclist enters the transition stage where training activities once again become more general (e.g., cross-training workouts such as running or swimming).  Most significantly, each of these phases elicit varying degrees of stress on the body’s energy, cardiopulmonary and neuromuscular systems, which helps facilitate performance improvement.

NEXT POST – September 29, 2008:

Improve Your Cycling Performance with Periodization: Part 3

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Responses

  1. Good articale
    keep writing


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