Periodization is the method of dividing an annual coaching plan into particular blocks of time, the place every block has a specific goal and supplies your physique with several types of stress. Some coaching durations are tougher and others simpler for restoration. Periodization additionally develops totally different vitality methods throughout varied phases of coaching (eg, cardio, anaerobic, creatine phosphate). Most significantly, periodization is one of the simplest ways to advertise the coaching impact, which is adjustments in your cardiopulmonary and musculoskeletal methods that end in higher velocity and endurance on the bike. There are 3 primary rules of periodization:
1. The principle aim of periodization is to organize your physique for peak efficiency at a specific time of the yr.. Need to trip a quick century? End within the high 10 in an area highway race? Possibly your aim is to set a private greatest in your nationwide time trial championships. A periodized coaching program is the simplest approach to attain your targets as a result of it lets you step by step enhance your biking efficiency so that you’re on high on your most vital occasions. For instance, in case your flagship occasion is on the finish of June, you may develop a coaching plan that lets you peak in early summer season. In case you have a number of key occasions throughout the season, you may design a plan that enables for a number of peaks over a interval of a number of months.
2. The coaching should progress from normal to specific by a collection of levels. Every step has a selected aim. For instance, coaching applications for aggressive cyclists are typically divided into 4 levels: endurance, depth, competitors and restoration. The endurance interval is essentially the most normal of those levels. It normally lasts 12 to 16 weeks and improves your cardio and muscle endurance. The endurance part usually contains non-cycling actions similar to power coaching and lengthy hikes of low to average depth. The depth part, which additionally lasts 12 to 16 weeks, incorporates exercises that simulate racing situations. The principle aim of this part is to construct your lactate threshold and cardio capability (i.e. your VO2 max), so that you just spend extra time performing excessive depth exercises similar to intervals. The competitors part is about working, essentially the most particular aspect of coaching. Excessive depth coaching continues, usually within the type of participation in races. Efficient administration of the height course of is important to make sure you take part in key races in high type. As soon as the aggressive season is over, you enter the restoration part the place coaching actions develop into extra normal once more (for instance, cross-training similar to working or swimming that help restoration).
3. The important thing to profitable periodization is to develop particular facets of health throughout a given part, whereas sustaining others developed throughout earlier phases.. For instance, the primary aim throughout the endurance part is to extend cardio endurance. In consequence, you carry out many lengthy and regular rides at low to average depth. The depth part consists of upper depth rides, however there is no such thing as a level in doing brief, laborious exercises in case your cardio endurance suffers. Due to this fact, a well-designed coaching plan will construct on and enhance your improvement from the earlier levels. Whereas a lot of the depth stage focuses on growing velocity and the power to trip at a comparatively excessive depth, it additionally contains lengthy, regular rides at decrease intensities to keep up cardio health. developed within the endurance stage. Conversely, the coaching carried out within the later levels is feasible because of the basis created within the earlier levels. With out cardio coaching within the endurance stage, high-intensity coaching within the depth and competitors levels could be ineffective. This pyramid method is what lets you step by step construct as much as a peak on the most fascinating time of the yr.