A Cyclist’s Season Planning: Training Arrangement for A/B/C Target Races

The success of top athletes is no accident—they plan their annual training peaks and competitive goals before the season even begins. The A/B/C target race classification system is a widely used training planning framework that helps cyclists reach their best competitive form at the right time.

The A/B/C Race Classification System

Definition and Importance

How to Choose A Races

Factors to consider:

1. Personal significance: The race that means the most to you (first Wuling attempt, first Sub-4, etc.)
2. Suitable race timing: Aligns with your peak condition window (typically 8-12 weeks after a training peak)
3. Race difficulty match: Challenging for your ability, but achievable with effort
4. Practical feasibility: Real-life factors such as work and family

Annual Training Periodization

The Four Training Phases

1. Base Phase — November to January

Goal: Build aerobic foundation, increase mitochondrial density

• Training intensity: Primarily Zone 1-2 (60-75% FTP)
• Training volume: Gradually increase to annual peak volume
• Key activities: Long low-intensity rides + strength training
• Avoid: No high-intensity intervals

Example weekly training hours for Base Phase:
Weeks 1-4: 8-10 hours
Weeks 5-8: 10-12 hours
Weeks 9-12: 12-15 hours

2. Build Phase — February to April

Goal: Improve FTP and VO2max, introduce race intensity

• Training intensity: Increase Zone 3-5 (75-105% FTP)
• Key workouts: Sweet Spot + Threshold + short VO2max efforts
• Begin participating in B/C races

3. Specialty Phase — April to before the A race

Goal: Final optimization targeting the specific demands of the A race

4. Race Period — The month of the A race

Goal: Complete the A race at peak form

• Main activities: Taper + A race
• Post-race: 2-4 weeks of active recovery

The Science of Tapering

Tapering is the most critical and most often overlooked part of pre-race preparation.

Core Principles of Tapering

1. Reduce volume, maintain intensity

   • Wrong approach: Reducing both overall volume and intensity → both fitness and “feel” decline
   • Right approach: Reduce volume to 40-60% of normal, but maintain a few high-intensity short intervals

2. Taper duration

3. Normal sensations during taper
   • First 3-5 days may feel “heavy-legged”—this is normal; muscles are storing glycogen
   • Days 5-7 begin to feel “light,” leg springiness returns
   • 1-2 days before the race, optimal feeling is achieved

Sample Taper Week Schedule (2 weeks before race)

Week 2 before race:

Monday: Rest
Tuesday: 1.5 hours, including 3×8 minutes @FTP
Wednesday: 1 hour easy Zone 2
Thursday: 1.5 hours, including 4×3 minutes @115% FTP
Friday: 45 minutes easy
Saturday: 2 hours Zone 2, including 5×30-second sprints
Sunday: Rest or 1 hour Zone 1

Week 1 before race:

Monday: Rest
Tuesday: 1 hour, including 2×5 minutes @FTP
Wednesday: 45 minutes Zone 2
Thursday: 1 hour, including 4×1 minute @120% FTP
Friday: 30-45 minutes easy, including 2-3 short accelerations
Saturday: Race preparation (40 minutes, a few cadence drills)
Sunday: Race day!

Practical Considerations for the Taiwan Season

Taiwan’s Major Race Calendar by Month

Tools for Monitoring Training Status

TSS (Training Stress Score) system:

Ideal race-day TSB: +5 to +25 (positive value indicates recovery from fatigue while retaining training effects)

Conclusion

Season planning is both an art and a science. There is no perfect universal plan—the best plan is one tailored to individual ability, life circumstances, and goals. Start logging your training data, set a meaningful A-level goal, and accumulate experience in B/C races—your season results will improve steadily as your planning ability grows.

Related Reading

• Planning a Multi-Marathon Season: Allocating A Races, B Races, and C Races
• Annual Race Planning: How to Choose A/B/C Races, Schedule Season Peaks, and Avoid the Fatigue Trap of Racing Year-Round
• Triathlon Season Planning: How to Arrange A/B/C Races
• IRONMAN Annual Periodization (A/B/C races): Season Planning and Long-Term Progress