Periodisation of your training programme allows you to break it down into manageable chunks that you can focus on. It also allows you to focus on all aspects of your training more thoroughly.

The 3 Phases of Programme Planning

Phase 1: Preparation

Sub-phase 1: General Physical Training (GPT)

The aim of this phase is to prepare the body both mentally and physically for the increase in training stresses to come. Start a training diary and include resting heart rate and an evaluation of training.

You need to think about:

• Increasing the volume of training without increasing the intensity. You aim is to get to no more than 10% of your maximum race distance. For example, if your maximum race distance is 60 miles then you should only train up to 66 miles.
• Start a general conditioning programme to increase joint and core stability.
• Start a good flexibility routine
• Start a good health eating routine.

Volume: High 

Intensity: moderate

Stess: Low - moderate

Sub-phase 2: Specific Physical Training (SPT)

The aim of this phase is to increase training intensity and start to mimic the physical situations that arise whilst you are racing.

You need to think about:

• Interval training
• Training at a variety of intensities
• Start to convert strength gains from sub-phase 1 into power
• Keep the volume of training high
• Start some technical training. For example, track craft, TT , cyclo-cross techniques, riding in groups, cornering
• Continue with flexibility and core stability work
• Continue with a high carbohydrate diet

Volume: High

Intensity: Moderate / high

Stress: High

Phase 2: Competition Phase

Sub-phase 1: Pre-competition Phase

The aim of the pre-competition phase is to bring your distance times to within 5% of your PB. Mental preparation should be focussed on more in this phase, for example – pre-event routine, positive visualisation techniques.

You need to think about:

• Keep the intensity high. Volume may be decreased by 10 – 15%
• Recovery and regeneration between the training sessions become very important.
• Start to increase racing miles and decrease training miles

Volume: High

Intensity High

Stress: High

Sub-phase 2: Competition Phase 

Your aim for this phase is to keep performance at a continuous level with 2 – 4 peaks throughout the phase. 

Phase 3: Transition Phase

This phase should focus on complete regeneration of the body and mind. Taking a complete rest from th bike or going out on short easy recovery rides. Your nutrition should be optimal, giving the body chance to replenish the stores. The phase usually lasts from 2 weeks to 6 weeks depending upon the goals you have for the following year. 

Sample training schedule for General Physical Training (GPT)

Training Recommendations

ATP – PC System (3 -10 seconds duration)

• Requires 90% -  100% effort
• Include up to 50 in each session
• Split into sets and reps e.g 5 x 6 seconds x 5 sets
• Work : Relief ratio 1 :3

Lactic Acid System (15 – 90 seconds duration)

• Requires working just above / on threshold
• Include up to 12 per session
• Split into sets and reps i.e. 3 x 60seconds x 4 sets
• Work:Relief ratio 1: 2

Aerobic System (4+ minutes duration)

• Requires working just below threshold
• Include up to 4 in a session
• Work : relief ratio 1:½

Additional Training Recommendations

1. Strength Training

During GPT

Lower body: 3 x 6 @ 80% of 1 rep max

Upper body: 3 x 10@ 50% of 1 rep max.

During SPT + Pre-competitive

Lower body: 3 x 6 – 8 @80% of 1 rep max

Upper body:  3 x 10 @ 60% of 1 rep max

NOTE: Concentrate on increasing the speed of repetition during the SPT phase

2. Core Stability and Flexibility

Core Stability

Throughout the 3 phase core stability should be performed 3 times per week.

Flexibility

Developmental stretching should be performed 3 times per week

Post-stretching should be performed after every race

3. Mental Preparation

• Set short and long term goals
• Prepare for barriers to training
• Create positive environment
• Practice visualisation techniques