Training Year-Round: A Guide to Periodization Adjustments for Taiwan’s Climate

Introduction: The Unique Challenges of Taiwan’s Climate

Despite its relatively small size, Taiwan has an extremely complex set of climatic conditions. From the rainy temperate climate of the north to the hot semi-arid conditions of the south, from the humid heat at sea level to the cold at 3,275 meters on Wuling, compounded by seasonal factors such as the plum rain season, typhoons, the northeast monsoon, and air pollution, Taiwanese cyclists face more environmental variables throughout the year than those in most countries. This article combines Taiwan’s climate characteristics with training science to create a tailored year-round training adjustment guide for you.

Taiwan’s Year-Round Climate Overview

Seasonal Climate Characteristics

Month	Climate Characteristics	Average Temperature	Relative Humidity	Main Challenges
Jan-Feb	Northeast monsoon, rainy in the north	14-18°C	75-85%	Low temperatures, humidity, air pollution
Mar-Apr	Spring warming, occasional cold snaps	18-24°C	70-80%	Large temperature swings, pollen
May-Jun	Plum rain season	24-30°C	80-90%	Continuous rainfall, high humidity
Jul-Aug	Midsummer, typhoon season	28-35°C	75-85%	Extreme heat, typhoons
Sep	Summer-autumn transition, tail end of typhoon season	26-32°C	75-80%	High temperatures, occasional typhoons
Oct-Nov	Cool autumn	20-28°C	70-75%	Air pollution begins
Dec	Early winter, strengthening northeast monsoon	16-22°C	75-80%	Low temperatures, peak air pollution

North-South Differences

Taiwan’s climate differs significantly between north and south, and training strategies should reflect this:

Northern Taiwan (Taipei, New Taipei, Taoyuan):

• Cold and damp in winter, with many rainy days year-round (approximately 160 days per year)
• Relatively cooler summers (but extremely humid)
• Suitable for year-round outdoor training, but rain preparation is essential

Central Taiwan (Taichung, Changhua, Nantou):

• Dry winters but severe air pollution
• Hot summers, though mountain routes offer some relief
• Autumn and winter air pollution is the biggest training constraint

Southern Taiwan (Tainan, Kaohsiung, Pingtung):

• Warm to hot year-round; short sleeves are still viable in winter
• Rainy season concentrated from May to September
• Extreme summer heat is the main challenge

Eastern Taiwan (Yilan, Hualien, Taitung):

• Heavily influenced by the northeast monsoon, with rainy winters
• Summer is the best riding season
• Home to Taiwan’s most beautiful coastal routes

Year-Round Training Periodization Design

Traditional Periodization vs. Taiwan Climate-Adapted Periodization

Traditional training periodization typically follows the racing season: Base → Build → Peak → Transition. In Taiwan, however, we need to factor climate conditions into the equation.

Quarter 1 (Jan-Mar): Base Building Period

Climate Characteristics: Late winter to early spring; rainy and humid in the north, severe air pollution in central and southern Taiwan

Training Strategy:

• Focus: Aerobic base building (Zone 2), strength training
• Indoor ratio: 40-60% (depending on region and weather)
• Outdoor training:
  • Choose days with good air quality for long rides
  • Maximize outdoor training volume on good weekend weather
  • Southern riders can maintain a higher outdoor ratio
• Indoor training:
  • Structured aerobic base sessions (60-90 minutes of Zone 2)
  • 2-3 strength training sessions per week (squats, deadlifts, core)
  • Zwift group rides to add training enjoyment

Nutrition Focus:

• Increase vitamin D intake (insufficient winter sunlight)
• Antioxidant nutrients to counter the effects of air pollution
• Appropriately increase carbohydrates to support training volume

Mental Strategy:

• Set a target race for early spring
• Use training software to track progress
• Winter is the “planting” season; trust the value of base work

Quarter 2 (Apr-Jun): Development and Plum Rain Response Period

Climate Characteristics: April is pleasant and comfortable; May-June brings the plum rain season

Training Strategy:

• April (Golden Month):

  • One of the best months of the year for outdoor training
  • Increase training volume and intensity
  • Long climbing sessions (Wuling, Beiyi, Shouka, etc.)
  • Begin incorporating Tempo and Sweet Spot training
  • An excellent time to schedule important races

• May-June (Plum Rain Season):

  • Flexible training schedule, adjusted in real time based on weather
  • Indoor ratio increases to 50-70%
  • Move high-intensity intervals indoors (VO2max intervals on the trainer)
  • On rainy days, focus outdoor rides on skills and low-intensity aerobic work
  • Use gaps in the rain to schedule key sessions

Bike Maintenance Focus:

• Increase the frequency of chain cleaning and lubrication
• Use wet lube
• Regularly inspect the braking system
• Prepare waterproof gear (shoe covers, rain jacket)

Quarter 3 (Jul-Sep): Heat Acclimation and Typhoon Season

Climate Characteristics: Hottest time of the year, frequent typhoons, but also the best season in eastern Taiwan

Training Strategy:

• Training Time Adjustments:

  • Early morning 5:00-8:00 as the primary training window
  • Avoid the 10:00-16:00 heat window
  • Evening 18:30-21:00 as a secondary training window

• Heat Acclimation Management:

  • Undertake 2 weeks of systematic heat acclimation in early July
  • Continuously monitor hydration and electrolyte intake
  • Use pre-cooling strategies on high-intensity training days

• Typhoon Response:

  • Train fully indoors or rest during typhoons
  • Confirm road safety before resuming outdoor riding after a typhoon
  • Treat typhoon days as “planned recovery”

• Eastern Taiwan Summer Training Camp:

  • July-September is the best season for riding in Hualien and Taitung
  • Schedule a 3-5 day training camp in eastern Taiwan
  • Enjoy the relatively cool sea breeze on coastal routes

Nutrition Focus:

• 500-800ml of electrolyte-containing fluid per hour
• Increase sodium intake (500-1000mg per hour)
• Pre-cooling drinks with ice
• Carry extra water (at least two bottles)

Quarter 4 (Oct-Dec): Peak and Harvest Period

Climate Characteristics: October is the best month of the year; November-December brings worsening air pollution and the onset of winter

Training Strategy:

• October (Annual Peak Month):

  • Moderate temperatures (22-28°C), little rainfall, air quality beginning to decline but still acceptable
  • Schedule your goal race of the year
  • Maintain high training quality and race fitness
  • Take advantage of the crisp autumn weather to challenge personal records

• November (Transition Month):

  • Enter a recovery period after the main races conclude
  • Reduce training intensity while maintaining base volume
  • Try different forms of exercise (running, swimming, hiking)
  • Address accumulated fatigue and minor injuries

• December (Seasonal Transition):

  • Begin base training for the following year
  • Air pollution management becomes a key consideration
  • Increase the proportion of strength training
  • Conduct an annual review and plan for the coming year

Special Week Training Arrangements

Air Pollution Week (AQI > 100 for 3+ Consecutive Days)

This is common in central and southern Taiwan during winter and requires special handling:

• Fully Indoor Training Week: Move all planned outdoor sessions indoors
• Training Content:
  • Monday: Rest Day
  • Tuesday: Trainer Sweet Spot 4x10min
  • Wednesday: Strength training + core
  • Thursday: Trainer VO2max 5x3min
  • Friday: Rest Day
  • Saturday: Trainer long ride 90-120min Zone 2
  • Sunday: Recovery ride 45min + yoga/flexibility

Consecutive Rainy Week (Plum Rain Season or Northern Winter)

• Similar arrangement to an air pollution week, but short outdoor recovery rides are possible when the rain lets up
• Maintain a high frequency of bike cleaning and maintenance

Typhoon Week

• 1 day before the typhoon: Easy indoor ride
• During the typhoon: Complete rest or very light stretching/yoga
• 1 day after the typhoon: Easy ride after confirming road safety
• Treated as part of a “deload week”

Heatwave Week (consecutive days above 35°C)

• Move all training to early morning or evening
• Reduce total training volume by 20-30%
• Move high-intensity training indoors
• Focus on maintenance rather than improvement

Seasonal Gear Management

Quarterly Gear Checklist

Spring (March):

• [ ] Inspect and service winter bike wear
• [ ] Prepare lightweight windbreakers and rain gear
• [ ] Restock sunscreen

Summer (June):

• [ ] Restock cooling arm sleeves and leg warmers
• [ ] Check water bottles and hydration packs
• [ ] Prepare clear-lens sunglasses (for night rides)

Autumn (September):

• [ ] Prepare lightweight long-sleeve jerseys and knee warmers
• [ ] Check light batteries (days getting shorter)
• [ ] Low-oxygen masks (for the air pollution season)

Winter (December):

• [ ] Winter gloves, skull caps, and shoe covers in place
• [ ] Windproof and waterproof jackets in good condition
• [ ] Maintain the indoor trainer (increased usage)

Psychological Periodization

Year-Round Motivation Management

Training motivation also has seasonal fluctuations that need active management:

• January-February (low period): Set New Year goals, join a training community, find training partners
• March-April (rising period): Enjoy the pleasure of riding in good weather, the excitement of the first race
• May-June (test period): The rainy season tests willpower, focus on quality improvements in indoor training
• July-August (maturity period): The sense of accomplishment from long summer rides, the novelty of eastern expeditions
• September-October (harvest period): The payoff of race results, enjoying the crisp autumn weather
• November-December (reflection period): Appreciate a year of growth, look ahead to the next year, relax moderately

Keys to Sustaining Long-Term Motivation

1. Variety: Don’t do the same training every day; seasonal changes themselves are an opportunity for variety
2. Community Connection: Join a team or training group to face weather challenges together
3. Record and Review: Use a training log to track data and feelings, review progress each quarter
4. Flexible Mindset: Don’t get discouraged when the weather doesn’t cooperate; adjusting the plan is wisdom, not compromise
5. Reward Yourself: Give yourself an appropriate reward after completing each training block

Annual Training Volume Recommendations

Annual Training Volume Allocation for Amateur Riders

Using an amateur rider with 500 annual training hours as an example:

Quarter	Months	Weekly Avg Hours	Outdoor Ratio	Training Focus
Q1	Jan-Mar	8-9 hr	40-60%	Base aerobic + strength
Q2	Apr-Jun	10-12 hr	50-80%	Development phase + rainy season response
Q3	Jul-Sep	10-11 hr	60-70%	Heat adaptation training + racing
Q4	Oct-Dec	9-10 hr	50-70%	Peak racing + transition phase

Conclusion

Taiwan’s variable climate is a challenge, but also an opportunity. There is no season in the year when training is truly impossible—only seasons that require different strategies. Master the characteristics of each season, flexibly adjust your training plan, gear setup, and mental preparation, and you can keep improving all 365 days of the year. The strongest riders are not those unaffected by the weather, but those best at adapting to it. Treat Taiwan’s four seasons as your personal training ground, and find opportunities for growth in every season.

Related Reading

• The Impact of Climate Change on Cycling: Future Challenges for Taiwanese Riders
• Adapting Cycling to Taiwan’s Climate: Training Strategy Adjustments for Summer Heat and Winter Monsoons
• Heat Adaptation Training for Cyclists: Boosting Performance in Taiwan’s Summer Heat
• Seasonal Adjustments for Swimming: Indoor Pools in Winter and Open Water in Summer