Cycling periodization: building fitness and arriving ready to race

It is not possible to develop all capabilities to the fullest and remain completely rested throughout the year. Periodization organizes this limitation: it distributes priorities so that the best combination of conditioning and recovery happens when it matters most.

The chapter is not limited to dividing the calendar into names. Its central question is what needs to be built before and what should be preserved after.

The role of each period

The base allows training for competition; the construction brings work closer to the competition. This does not mean that the first one is formed only by unintended cycling training or that the second one transforms every day into high intensity.

Why slow down the volume can improve performance?

Training increases conditioning and fatigue in different paces. An athlete may be well prepared and still unable to demonstrate his potential by arriving tired. The load reduction seeks to dissipate this cost while maintaining the stimulus needed to preserve capacity.

The peak requires balance. Withdrawing all training for a long time can also reduce what has been built. In the logic of the book, the adjustment mainly involves volume and distribution, with relevant efforts well spaced.

Friel mentions load reduction periods that vary according to the previous wear. These deadlines belong to his practical model; they should not be treated as identical biological clock for all.

The competition's priority changes the preparation

competitions A receive the main organization of peak. competitions B have intermediate importance and a smaller reduction. competitions C can serve as practice, evaluation or stimulus.

This classification allows accepting that some starts happen with fatigue. If each event requires the best possible readiness, successive reductions and recoveries can occupy the space necessary to develop capacity.

Also matters which competition is priority. Preparing a prolonged time trial asks for a different distribution of preparing a criteriaium with curves and attacks. Periodization without specificity organizes the time, but can organize the wrong work.

Editorial example: the calendar that asks for a choice

A cyclist wants to render to the maximum in two events nearby and still complete an important block between them. On count of the days, it needs to include recovery from the first competition, development sessions and fatigue reduction for the second.

If there is no room for everything, the problem does not resolve by writing more efficient trainings in the few days remaining. It is necessary to change the priority, treat events as part of the same competitive period or adjust expectations.

The timetable will reveal the plan's commitments, rather than just accommodate wishes.

And when the traditional model doesn't fit?

Friel discusses organizational alternatives for different needs. The rule that remains is to maintain a relationship between stimulus, goal and recovery. Changing the format does not eliminate these requirements.

A base may need to reappear in the middle of the season after weeks of reduced duration. A person who recovers more slowly may need smaller blocks. There is no virtue in fulfilling the original duration of a phase if its purpose is no longer met.

The teaching of the chapter is to plan priority changes, not just increases in difficulty. The best program prepares the conditions to compete well and recognizes when continuing to build, maintain or recover.

Reference: FRIEL, Joe. The Cyclist’s Training Bible. 4th ed. VeloPress, 2009. Chapter 7, “Planning to Race”. Pages in the PDF file: 163–185. A selective synthesis written in our own words. Examples labeled as editorial are Enduran-se’s own examples; they are not additional cases reported by the author.

Cada um no seu ritmo. Juntos no caminho.