Periodization
Training programs are organized by periods of time, each
with a specific purpose and emphasis. The aim is to make
performance consistent and predictable to prevent overtraining
and injury by applying the appropriate training stress, in the
proper amount and at the proper time, thus avoiding excessive
and rapid changes in the three training variables (frequency,
duration and intensity).
An apt analogy is to a pyramid, perhaps more Aztec or Mayan
than Egyptian, because each succeeding week is built on the
previous one until the targeted event or period of competition
(as represented by the plateau at the top, rather than a
classic peak). Another might be to higher education, where
introductory courses are the broadest in scope, providing an
information basis for more advanced material, in which
knowledge is applied more narrowly, in reference to a
particular context.
Similarly, physical training progresses from general to
specific, while overall training stress must be increased
gradually, consistently and incrementally. Typical
designations for the pre-season preparation period are base
(or foundation), build and specialization, followed by periods
of competition and recuperation/rebuilding, then finally
off-season phases of stabilization and maintenance.
Individualization
Training prescriptions must be shaped by the fact that
different individuals often respond in significantly varying
degrees and will have varying recovery needs for a given
workout or training load. Other factors to be taken into
account are age, training status/history, individual
characteristics (e.g., strengths and weaknesses, as assessed
with power profiling), weather, training opportunities (e.g.,
local availability of roads/trails, terrain, traffic), work
schedule and other responsibilities, competitive priorities
and preferences (which races you want to do well in, which you
want to use for training and which you enjoy the most, because
motivation will determine how diligently you will train), role
within a team, etc.
Progressive overload
The story of Milo of Croton from the sixth century B.C.
illustrates this principle perfectly. Every morning, according
to legend, this greatest of ancient Greek athletes would lift
a young calf overhead and carry it across a pasture. As it
grew, Milo lifted a little more each day until he could carry
the full-grown bull.
Similarly, training adaptation and, hence, improved
performance is induced by stress loads that "challenge" the
body (exceed existing fitness levels) and fatigue it to an
appropriate degree. As an old and fundamentally useful maxim
runs, "Train where you are, or slightly beyond, not where you
want to be."
In response, and after adequate rest/recuperation, the
body's plasticity allows it to "defend" itself and "supercompensate"
or rebound to reach a higher level of fitness. It is in
quantifying the imposed stress load, especially at
higher/variable intensities, that power-measuring devices and
analysis software are most useful.
Balance
Coaches sometimes cite "variety" as a training principle,
but it often is desirable for training composition to be
unvarying for weeks on end, such as during a period of aerobic
development. While it is important to avoid boredom and remain
motivated, variety simply for its sake is likely to produce
sub-optimal training.
Instead, it is better to strive for optimal balance in a
training program, which depends on the event being prepared
for as well as rider characteristics. For instance, if
preparing simply for a long, flat, relatively "isopower" time
trial (TT), an appropriate training balance will include
little anaerobic capacity training, if any at all.
At the other extreme, competitors in the 4,000-meter team
pursuit must strive for the most nearly "perfect" combination,
or comprehensive balance, of anaerobic, maximal aerobic and
threshold capacities, plus adequate neuromuscular power -
after a period of rather unvarying aerobic development that is
identical to that needed by road competitors.
More generally, periods of competition must be balanced
with structured training. Racing (especially criteriums) and
group rides impose specific neuromuscular demands, as well as
wide, rapid variations of intensity that structured training
does not normally replicate. This causes some to place
excessive emphasis on the notion that "the best training is
racing." It is not as effective, however, as two- to
three-hour, steady-state tempo rides and long (40- to
60-minute) intervals at lactate threshold in creating
consistent aerobic demand and increasing muscle respiratory
capacity. After a period of competition, aerobic endurance and
lactate threshold need rebuilding through structured workouts.
Specificity
"Supplemental" training may have its time, such as
cross-country skiing or speed skating during the off-season or
a training hiatus. To get better at a particular activity,
however, make that activity the primary training focus. More
specifically, to optimize improvement (i.e., induce
adaptation) in any one aspect of the sport, train (stress) the
systems that underlie it in a way that mimics the demands of
the event being prepared for.
In other words, to get ready for TTs, do long (~20-minute)
repeats at threshold intensity on a course like the race route
(the actual course is best, if possible). To be able to bridge
gaps, or prepare for prologue TTs, shorter (three- to
eight-minute) intervals at ~105-120 percent threshold power
may be indicated. To improve at climbing, climb hills similar
to those you will encounter. Thus, beyond an initial period of
general conditioning, specialized training needs to be in
reference to a particular context.
A broader concept may be simulation, which includes
specificity but goes beyond it in attempting to duplicate race
conditions, as well as physiological demands, as closely as
possible. What is the general lay of the course, and what are
the particular characteristics? Where does the road narrow?
What are the road conditions? What is the weather forecast? Is
it likely to be rainy, hot, cold, sunny, cloudy? Have you
prepared in these conditions? What are the prevailing winds,
and where are they most likely to be a factor? What time of
day do you normally train, and when does the race take place?
Reversibility
Just as fitness gains occur at a certain rate in response
to training, so too does the loss of fitness follow a
predictable time course in response to inactivity. This must
be accounted for upon a return to training after injury or
illness, during the transition to the off-season and when
tapering and peaking, the strategic manipulation of training
variables to produce peak performance for selected events.
This is used to enhance or accentuate supercompensation.
Evaluation
Periodic testing, careful record keeping of relevant
workout/race data and meaningful analysis are essential to
assessing progress and the effectiveness of any training
program.
Rest, recuperation, diet
Maximum fitness gains are realized when training stress and
recuperation, as well as energy production and intake, are
kept in approximate equilibrium (i.e., there is sufficient
time and rest between long/intense workouts, plus adequate
intake of proper nutrients during and after each workout).
From a broader perspective, training and competition need to
be balanced with some time off altogether, as well as periods
of "active recuperation" where a level of specific fitness is
maintained.
Just as large increases in training stress are to be
avoided, neither should you let yourself fall too far out of
condition. A friend recently remarked to me, "but I thought
the off-season was the time to drink beer and smoke cigars."
Consistency truly is the key.
