As a high-level competitive cyclist, the constant pursuit of improved performance never stops, even during the off-season. Maintaining a balance between intensity, volume, and recovery becomes crucial, particularly during the transitional phase before ramping up for the new season. To help guide cyclists through this, a recent systematic review by Miguel Ángel Galán-Rioja, José María Gonzalez-Ravé, Fernando González-Mohíno, and Stephen Seiler has shed light on how best to approach training periodisation, intensity distribution, and training volume for trained cyclists.
This post dives into their findings, offering practical takeaways to structure your end-of-season training programme and enhance your fitness gains.
Introduction: The Importance of Structured Training
In cycling, success is built on a foundation of careful planning and structured training, known as periodisation. Periodisation is the practice of breaking up training into different phases to optimise performance and avoid burnout, often involving varying levels of intensity and volume across a season. Whether you're aiming to peak for a grand fondo, time trial, or road race, how you distribute your training efforts plays a vital role in your performance.
Galán-Rioja and his co-authors have reviewed the latest evidence on periodisation models and how elite cyclists distribute training intensities throughout the year. Their findings challenge some traditional methods and highlight strategies for getting the most out of the transitional period.
Body: Key Findings on Training Periodisation and Intensity Distribution
1. Periodisation Models: No One-Size-Fits-All Approach
The review highlights that there is no single best model of periodisation. Some cyclists benefit from linear periodisation, which involves gradually increasing intensity while reducing volume, while others find success with undulating models, where intensity fluctuates throughout the training block.
Practical Application:
Experiment with different periodisation models during your off-season. For example, follow a reverse periodisation model by starting with high-intensity intervals (to maintain anaerobic capacity) and gradually shifting to higher volume as the new season approaches.
2. The 80/20 Rule of Intensity Distribution
The research emphasises the 80/20 intensity distribution rule, where 80% of training time is spent at low intensity (Zones 1-2) and 20% at high intensity (Zones 3-5). Elite cyclists who followed this model were able to maximise aerobic base and high-end fitness simultaneously.
Practical Application:
During the off-season, maintain the 80/20 rule. Focus on long, steady rides at low intensity to build aerobic endurance, while incorporating one or two sessions of high-intensity interval training (HIIT) to stay sharp. This is a perfect time to lay down your base training foundation while ensuring you don’t lose your anaerobic power.
3. Volume: The Importance of Consistency
The review also found that maintaining consistent training volume was more important than chasing high weekly mileage during the off-season. A moderate amount of volume (8-12 hours per week) paired with well-timed high-intensity sessions had the best results for cyclists aiming for long-term gains.
Practical Application:
Set achievable weekly volume goals that you can sustain. Gradually increase time spent on the bike, but prioritise quality sessions over quantity. Your focus should be to maintain your fitness while preventing burnout or injury.
How to Incorporate These Findings into Your Transition Period Programme
1. Start with a Reverse Periodisation Block
As you begin your transition period, focus on shorter, more intense efforts that stimulate your anaerobic systems. This could include sessions like 4x5-minute VO2 max intervals once or twice a week, alongside low-intensity base training rides.
2. Build the Aerobic Base with Long, Low-Intensity Rides
After a few weeks of intensity, start incorporating longer rides at a steady pace to develop your aerobic endurance. Use a heart rate monitor or power meter to ensure you stay within Zones 1-2. You can maintain the 80/20 rule by adding in a few short, high-intensity sprints toward the end of your long rides.
3. Keep Volume Consistent, Not Excessive
Remember, more isn't always better. Avoid the temptation to ramp up your mileage too quickly. Instead, stick to the moderate volume range of 8-12 hours per week and focus on the quality of your sessions.
4. Monitor Your Progress and Adjust
Track your progress through power numbers, heart rate variability, and subjective measures like fatigue. This will help you decide if you need to scale back or if you’re ready for more volume as the season approaches.
Conclusion: Key Takeaways for Cyclists
The systematic review by Galán-Rioja and his colleagues provides crucial insights into optimising training periodisation for cyclists, particularly during transitional periods. By embracing a structured approach to intensity distribution and maintaining a moderate training volume, you can safeguard your performance and prime yourself for success in the coming season.
Actionable Tips:
Experiment with Periodisation Models: Try reverse or undulating periodisation to see what works best for you.
Follow the 80/20 Rule: Keep 80% of your rides at low intensity, with 20% dedicated to high-intensity efforts.
Focus on Consistent Volume: Aim for sustainable weekly training hours rather than chasing big numbers.
By integrating these strategies into your transition period, you'll not only recover effectively but also build a strong foundation for peak performance when it counts.
🌐 Sources
ncbi.nlm.nih.gov - CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH …
pubmed.ncbi.nlm.nih.gov - Training Periodization, Intensity Distribution, and Volume in …
blog.nasm.org - Periodization Training Simplified: A Strategic Guide
lboro.ac.uk - Training Intensity Distribution In Endurance Sports
ResearchGate - Training Periodization, Intensity Distribution, and Volume in …
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