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. Some periods of training are harder and some are easier to allow for recovery. To develop an effective training program, it is important to understand the structure upon which periodized training plans are built. This structure consists of three cycles: macrocycles, mesocycles and microcycles.
The macrocycle consists of the 52 weeks of your annual plan and therefore includes all four stages of a periodized training program (e.g., endurance, intensity, competition and recovery). Because of its length, you will certainly make changes to it throughout the year. Think of the macrocycle as a bird's-eye view of your annual training plan.
The mesocycle represents a specific block of training that is designed to accomplish a particular goal. For example, during the endurance phase, you might develop a mesocycle that is designed to enhance your muscular endurance (the ability to pedal relatively big gears at a moderate cadence). This mesocycle might consist of three weeks of strength training and big gear pedaling, and one week of recovery. Similarly, you could develop a mesocycle for the intensity phase that is designed to improve your functional threshold power (the highest average power you can sustain for one hour). This mesocycle might include three weeks of lactate threshold intervals followed by a week of recovery. You can even develop a mesocycle for the recovery stage of training. Of course, the primary goal of this mesocycle will be to rest and recuperate, but it will also include a series of easy rides designed to enhance the recovery process.
Mesocycles are typically three or four weeks in length, but they can be a bit longer. Two very common mesocycles consist of 21 and 28-day training blocks. For example, a 30-year old experienced competitor might use a 23/5 training pattern (i.e., a 28-day mesocycle). This consists of 23 days of relatively hard work followed by 5 days of recovery and easy spinning. Conversely, an older or less experienced cyclist may opt for a 16/5 training pattern (i.e., a 21-day mesocycle) that includes 16 days of hard training followed by 5 days of recovery.
A microcycle is the shortest training cycle, typically lasting a week or two with the goal of facilitating a focused block of training. An example of this is an endurance block where a cyclist strings three or four long rides together within one week to progressively overload training volume (with the goal of improving aerobic endurance). Another example incorporates block training, which consists of very hard training for two or three consecutive days followed by an equal amount of recovery (days off or very easy workouts). This would constitute an intensity microcycle where the goal is to improve key physiological abilities such as lactate threshold, aerobic capacity and neuromuscular power. Generally speaking, three or four microcycles are tied together to form a mesocycle.
The most important thing to remember when it comes to the three cycles is that they should form the foundation of your training plan.
As an ACE Certified Personal Trainer and a USA Cycling Level 2 (Expert) coach, Dr. Holmes provides Cycle-Max coaching for cyclists and multisport athletes who want to improve their performance on the bike. Visit http://www.holmesfitness.com/CycleMax.htm to sign-up for a FREE coaching session, and to access resources that will help you achieve your goals.
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