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:

 

 

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:

 

 

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:

 

 

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)

 

Week   Ride Time Intensity Strength Training Flexibility Core Strength
  Monday 1.5 2   20  
  Tuesday 2 2   20 a.p.s
1, 2, 3 Wednesday 3 2 3x12 @ 60%        3x6 @ 80%  20 a.p.s
Build-up Thursday     Active Rest Day    
Cycle Friday 2 2 3x12 @ 60%        3x6 @ 80%  20 a.p.s
  Saturday  2.5 2   20  
  Sunday     Active Rest Day    
    11        
  Monday 2 2   20  
  Tuesday 2.5 2   20 a.p.s
  Wednesday 3.5 2 3x21 @ 30%        3x6,4,2 @ 90-100%  20 a.p.s
4 Thursday     Active Rest Day    
Shock Friday 3.5 2 3x21 @ 30%       3x6,4,2 @ 90-100%  20 a.p.s
Cycle Saturday  2.5 2   20  
  Sunday     Active Rest Day    
    14        
  Monday 1 2   20  
  Tuesday 1.5 2   20 a.p.s
5 Wednesday 2 2 3 x 12 @ 50% 20 a.p.s
Unload Thursday     Active Rest Day    
Cycle Friday 1.5 2   20 a.p.s
  Saturday  1 2   20  
  Sunday     Active Rest Day    
    7        
  Monday 2 2   20  
  Tuesday 2.5 2   20 a.p.s
6,7,8 Wednesday 3.5 2 3x12 @ 65%           3x6 @ 90%  20 a.p.s
Build-up Thursday     Active Rest Day    
Cycle Friday 3.5 2 3x12 @ 65%           3x6 @ 90%  20 a.p.s
  Saturday  2.5 2   20  
  Sunday     Active Rest Day    
    13        
  Monday 2.5 2   20  
  Tuesday 3.5 2   20 a.p.s
9 Wednesday 4 2 3 x 21 @35%       3x6,4,2 @ 95-105% 20 a.p.s
Shock Thursday     Active Rest Day    
Cycle Friday 3.5 2 3 x 21 @35%       3x6,4,2 @ 95-105% 20 a.p.s
  Saturday  2.5 2   20  
  Sunday     Active Rest Day    
    16        
  Monday 2 2   20  
  Tuesday 2 2   20 a.p.s
10 Wednesday 2 2 3 x 12 @ 55% 20 a.p.s
Unload Thursday     Active Rest Day    
Cycle Friday 2 2   20 a.p.s
  Saturday  1.5 2   20  
  Sunday     Active Rest Day    
    9.5        
  Monday 3 2   20  
  Tuesday 3 2   20 a.p.s
11,12,13 Wednesday 4 2 3x12 @ 70%           3x6 @ 95%  20 a.p.s
Build-up Thursday     Active Rest Day    
Cycle Friday 3 2 3x12 @ 70%           3x6 @ 95%  20 a.p.s
  Saturday  2.5 2   20  
  Sunday     Active Rest Day    
    15.5        
  Monday 3 2   20  
  Tuesday 3 2   20 a.p.s
14 Wednesday 4 2 3 x 21 @40%       3x6,4,2 @ 95-105% 20 a.p.s
Shock Thursday     Active Rest Day    
Cycle Friday 4 2 3 x 21 @40%       3x6,4,2 @ 95-105% 20 a.p.s
  Saturday  3 2   20  
  Sunday     Active Rest Day    
    17        
  Monday 2 2   20  
  Tuesday 2 2   20 a.p.s
15 Wednesday 2.5 2 3 x 12 @ 60% 20 a.p.s
Unload Thursday     Active Rest Day    
Cycle Friday 2 2   20 a.p.s
  Saturday  1.5 2 3 x 12 @ 60% 20  
  Sunday     Active Rest Day    
    10        

 

 

Training Recommendations

ATP – PC System (3 -10 seconds duration)

 

 

Lactic Acid System (15 – 90 seconds duration)

 

 

Aerobic System (4+ minutes duration)

 

 

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