To develop an effective training program, it is important to understand the foundation of periodization.

 This mesocycle might include four long sprint interval workouts and four short sprint interval workouts over a three week period. During the intensity phase, this focus switches to lactate threshold and aerobic capacity (i.e., VO2 max), and as you enter the competition phase, greater emphasis is placed on boosting anaerobic capacity and neuromuscular power.Most significantly, periodization is the best way to promote the training effect, which consists of changes in your cardiopulmonary and musculoskeletal systems that result in greater speed and endurance on the bike. First of all, microcycles allow us to string a bunch of weekly training sessions together to structure a plan for a specific goal. We are all in this together!  This mesocycle might consist of six workouts over three weeks focused on pedaling big gears, with one week of recovery. You also want to represent all areas of the body and/or movement patterns equally and with minimal redundancy.

We wouldn’t have any direction or progression, and any progression that we do have would be difficult to focus on and keep track of. When programming microcycles, they allow us to tailor them to our specific needs/goals. When you have your microcycle constructed, you have the seed that is able to develop into the full flower/goals and the capabilities to achieve your goal(s).When we know our goal, we can start setting up a weekly training schedule that will be relative to it, and allow us to achieve our goal.

Once you have your week of training set up, start thinking about the exercises you will contain in your workouts that are most relative to your goal. You can build a microcycle that is focused on strength for example, so as it develops it will develop into a strength training strategy to reach your specific goal.  If you are unsure about which option to choose, I suggest you begin with a 21-day mesocycle and shift to the longer option when you are ready for a harder challenge.   is the shortest training cycle, typically lasting a week with the goal of facilitating a focused block of training.

You want to do as much work as possible in one week, while providing adequate time for recovery. This would constitute an intensity microcycle where the goal is to improve key physiological abilities such as lactate threshold (the highest intensity a fit cyclist can maintain for 60 minutes) and aerobic capacity (the maximum amount of oxygen the body can consume during high intensity exercise). Sports coaches plan by using different cycles. Introducing: the microcycle. Generally speaking, three or four microcycles are tied together to form a mesocycle. Whenever someone has a structured training plan, they will be using three different types of training cycles. For example, a 25-year old experienced competitor might use a 23/5 training pattern (i.e., a 28-day mesocycle). You can fill the year with many other races leading up to and following this main event. It contains your weekly workouts, which within these are the exercises and training variables directed towards your specific goal.

Visit his website at Periodization is the process of dividing an annual training plan into specific time blocks, where each block has a particular goal and provides your body with different types of stress.

As always, if you have any questions or comments please do not hesitate to leave them below and I will be sure to reply!Please refer to my liability disclaimer to ensure you know who is responsible for use of this information after reading.I am a 16-year-old fitness fanatic! These are three different stages of training that all flow into each other.

To burn fat? Understanding these three cycles of periodization training will allow you to prepare for your events more efficiently and reach your peak performance in the best way possible.Read on to learn the theory behind periodization and how you can apply it to your annual training plan.Tyrone A. Holmes, Ed.D., CPT, is a certified personal trainer through the American Council on Exercise, a Level 1 cycling coach through USA Cycling and a TrainingPeaks Level 2 Certified Coach. This all starts with knowing our goal. This allows you to create some hard training periods and some easier periods to facilitate recovery. This is what coaches plan to complete in training throughout the week.

Because macrocycles incorporate all 52 weeks of your annual plan, they provide you with a bird’s-eye view of your training regimen and allow you to facilitate long-range planning.  In conclusion, you can get the most out of your training by having a good understanding of each of the three cycles of periodization and then using these cycles to create a plan that allows you to peak for your most important events throughout the year.

 Because macrocycles incorporate all 52 weeks of your annual plan, they provide you with a bird’s-eye view of your training regimen and allow you to facilitate long-range planning.

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