Step 3: Set your goals as described earlier.
Step 4: Design your plan: Time to convert all the above into a detailed and precise plan. How you do it is up to you, but I've found using an Excel spreadsheet helpful; a pencil and graph paper will work as well. Start with dates and run your schedule up to your first seasonal goal (i.e., peak No. 1).
It's best to plan a build-up of 16 or more weeks to reach both a high level and stable conditioning level; a shorter build up is possible, but 'form' is less durable.
Additionally, each peak should be followed by at least one week of active rest, and you should allow for at least six to eight weeks between each peak.
Fill in additional race dates, training camps, testing sessions, planned training volumes and other notes. Remember, this is an ideal plan under realistic conditions; changes can be made when needed. For example, if you have a full-time job and live in New England year round, plan your training accordingly and consider that it may be best to target races in late May and later.
The Process
1. Determine how long your peak period will be, then how much time you'll need beforehand to induce your peak. Typically, most riders want to reach a high level of fitness and hold it a while to get multiple results, so you may want to choose four weeks for your peak period, preceded by three to six weeks of specific preparation, or seven to 10 weeks total.
2. Once the peak period is set, fill in your remaining dates with other important races, training camps, testing and important, life altering distractions (guests in town, work travel, vacations, etc.).
3. After all the details are filled in, begin building your macrocycle—the sum parts of various training cycles leading up to a peak, and mesocycles—a block of training designed to produce an overall training effect. Mesocycles often include the following phases:
- General preparation incorporates more general training methods, including cross-training, used to build the basic components of your fitness. It typically lasts 12 weeks or more.
- Specific preparation is sport-specific training used to improve specific skills and/or fitness components and typically lasts four to eight weeks.
- Competition is the period when priority races and peaking takes place. If planned properly, a strong competition period could last eight weeks, four weeks is usually best.
- Transition is the time to recharge your batteries and might be a lead into the offseason, or the break before the next macrocycle.
4. Finally, note which type of training you'll focus on during each training cycle, and set your volume for each microcycle (one week of training). If this seems too daunting, then simply put in your best guess for volume and general training notes; knowing what you face ahead helps you realize what steps to take and when.
Once all your data is entered, you can print out the plan (click here for an example periodization sheet), or create a nice looking graphic plan based on your data. Review it weekly and update it—the yearly plan is an ever-changing blueprint, so don't be afraid to use the delete key.