So you've decided to plan your season and don't know where to start? The first thing to do is grab a race calendar, and find out the dates of the races you'd like to do well in. Once you know this you can decide how many weeks to spend in each phase of training and therefore work backward to calculate your programme start date.

In this article we will look at the length of time to spend in each phase, and the type of training required.

General Preparation
The preparation phase begins with a three or four weeks of preparing the body for the up and coming training. This is made up of low intensity, low volume aerobic workouts from various activities such as running, swimming, rowing and so on. Strength work begins here.

Base Training
This is the start of specific on the bike training. The base period is made up mostly of aerobic, low intensity work and strength work. This phase lasts about eight to twelve weeks and can be split into three to four week blocks, or mesocycles.
The first mesocycle can comprise of other activities as well as cycling, like running and swimming, which will slowly be phased out in the second mesocycle as more specific, on the bike aerobic training increases.
The third mesocycle comprises still more volume, as well as long easy hills, big gear and tempo work. Strength work can include on the bike drills, with specific sprint workouts.

Specialised Preparation
Specific or Specialised training begins by incorporating higher intensity workouts, including low priority races. This period lasts between six to twelve weeks, and can be broken into two mesocycles. Anaerobic training starts, and caution needs to taken to avoid overtraining during this part of the programme. Weight training is reduced to focus on more specific bike training.

Peak
This is where you reduce the volume and focus on intensity. Recovery is very important. Racing can be a useful, intense workout.

Competition
Enjoy your races! This is a time of being ready for racing, and maintaining the form you've gained from a well planned build up.

The transition period is a time of recovery, both mental and physical. It can be used in the middle of a long race season, followed by a second build up or at the end of the racing year. It is a time for unstructured training which can be made up of many different activities. Keep it low intensity and don't force yourself out the door. You've earned the rest.

Sign up with Fitlab and take the guess work out of building a training plan. A fitness assessment at the beginning of the season, and reassessment after each training phase ensure you:

 1. train at the right intensity, by using training zones based on blood lactate profiles (your current fitness levels)
 2. are getting results from your training, by monitoring change in various performance indicators.

This article was written by Andrew Jamieson of FITLAB, a sports testing and coaching company.

www.fitlab.co.nz

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