Power Training Periodization: Scientific Workout Design for Base, Build, and Race Phases

Introduction

Many cyclists “train every week,” but on race day they find their form isn’t what they expected—not because they didn’t train, but because they lacked systematic periodized planning. The core concept of Periodization is: different training objectives require different intensity distributions, and these distributions should be dynamically adjusted according to the season’s progression.

Taiwan’s race calendar is broadly divided into three main periods: winter (Nov–Feb), spring (Mar–May), and summer (Jun–Sep). An ideal training plan should align with this rhythm.

The Three Main Phases of Periodization

Base Phase: Building the Aerobic Foundation

Typically scheduled 12–20 weeks before the season starts, roughly October to January in Taiwan.

Training Focus:

• Z2 aerobic endurance training makes up 70–80%
• A small amount of Sweet Spot (Z3–Z4)
• No high-intensity interval training
• Weekly training volume increases steadily

Physiological Goals:

• Mitochondrial biogenesis, improved fat oxidation efficiency
• Establishment of aerobic enzyme activity
• Connective tissue (tendons, ligaments) adaptation to training load

Sample Weekly Schedule (mid-Base Phase):

Weekly TSS totals approximately 400. Increase training volume every 3 weeks, then force a reduction to 60% in the 4th week as a recovery week.

Build Phase: Introducing High-Intensity Stimulus

Typically begins 8–12 weeks before the race, roughly February to April in Taiwan.

Training Focus:

• Increased proportion of Z4 threshold training (20–25%)
• Introduction of Z5 VO2max intervals (once per week)
• Z2 proportion reduced to 50–60%
• Begin incorporating anaerobic capacity training

Sample Weekly Schedule (Build Phase):

Weekly TSS is approximately 490, with overall intensity significantly higher than the Base Phase.

Peak/Race Phase: Tapering and Form Optimization

2–4 weeks before the race, the focus is on lowering ATL while maintaining CTL, allowing TSB to rise to +10 to +25.

• Training volume reduced to 40–60% of normal
• Keep 1–2 high-intensity sessions per week (threshold or short VO2max) to maintain neuromuscular activity
• Increase rest and recovery time
• 3 days before the race: primarily Z1/Z2, with 2–3 10-second explosive sprints

Transition Phase

After the season ends, schedule a 2–4 week “active rest period”—you can still ride, but at very low intensity, with reduced training time, allowing CTL to naturally decline. This period allows both body and mind to fully recover, preparing for the next Base Phase.

Sample Periodization Plan for Taiwan’s Race Calendar

• Target Races: Fengjia Brick in May + Wuling Challenge in September
• Oct–Jan: Base Phase (building the aerobic foundation)
• Feb–Apr: Build Phase (FTP and VO2max improvement)
• Early May: Taper (Fengjia Brick)
• May–Jun: Short transition + base maintenance
• Jul–Aug: Second Build Phase
• Early Sep: Taper (Wuling Challenge)
• Oct: Transition Phase

Practical Advice

1. Work backward from the race date: First determine your target races, then calculate backward to set the start dates for each phase.
2. Retest FTP at the end of each phase: Test once at the end of the Base Phase and once at the end of the Build Phase to confirm the accuracy of workout intensities.
3. Flexibility is the norm: Life events (business trips, illness, family activities) will disrupt the plan. What matters is not deviating from the overall direction—don’t abandon the entire cycle just because one week’s plan was disrupted.

Conclusion

The essence of periodized training is “doing the right thing at the right time”: the Base Phase builds the foundation, the Build Phase elevates performance, and the Peak Phase optimizes form. These three phases are indispensable—missing any one of them will limit your final race performance. Start planning your training cycle this year, so every pedal stroke has purpose and every rest has meaning.

Related Reading

• The Seasonal Cycle of Power Training: Annual Plan from Winter Base → Spring Intensity → Summer Racing Season
• The Complete Guide to Periodized Training: How to Scientifically Plan Your Annual Training Plan
• Cycling Training Periodization Plan: Arranging from Base Phase to Peak Phase
• Periodized Training: The Four Phases of Base / Build / Peak / Race