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Using Periodisation to Structure Your Season

It’s that time of year when you have a chance to rest and recuperate from the season. However, importantly it’s also the perfect time to plan the structure of your next season.



Accumulation Phase # 1:

The accumulation phase focuses on building a base endurance. Therefore, a large percentage of training focuses on aerobic workouts (with oxygen). As a result, some of the adaptations that occur during this phase include.

Mitochondria density

Blood volume

Heart efficiency


The purpose is to make sure the body is fit enough to complete the event specific training (Transformation Phase # 2). This means improvements may increase at a lower rate but should mean the body is fresh for very high intensity work.


The TID during phase # 1 follows two methods, pyramidal and polarized training. Pyramidal training follows a split of 80% - 15% - 5% (low intensity – moderate intensity – high intensity). The emphasis on tempo workouts builds an endurance without fatigue spiking. However, as phase # 1 progress more high intensity training is including – polarized training – which follows a split of 80% - 5% - 15%.

In addition, often featured in BCA plans are block training (BT). BT is when training focuses on improving specific aspects to an athlete’s attributes within certain micro cycles. Science has shown completing blocks of high intensity training during the accumulation phase improves performance more than not including block training.


Recommendations:

Don’t be tempted to increase the intensity of workouts/intervals. Have the wisdom to show patience through the plan. If you find long low intensity rides boring, ride with groups/friends. Practice holding the wheel and how to stay safe in a group.


Transformation Phase # 2

The Transformation Phase focuses on event specific workouts. Therefore, this often means training intensity increases to match or supersedes event demands. The phase is shorter as event specific training causes a lot more cumulative fatigue (chronic fatigue that builds up over time – both physiological and psychological). Moreover, adaptations made are considerately harder to maintain due to fatigue. Adaptations that occur during the phase include.

Lactic Threshold