Swimming Bicyclic Training: Scheduling for Two Races in the Same Year

Double Periodization for Swimming: Scheduling Two Races in One Year

Introduction

With the growing number of swimming events in Taiwan, many amateur athletes are signing up for two or more races within a single year. However, most training plans are designed only for the first race. By the time the second race arrives, they are either showing signs of fatigue from overtraining, or they have completely relaxed after the first race, leading to a loss of fitness.

Double Periodization exists precisely to solve this problem. It divides the year’s training into two complete training cycles, allowing both races to be approached in peak condition.

The Basic Structure of Double Periodization

A complete single training cycle includes: Base Phase → Build Phase → Specialization Phase → Taper → Race → Transition Phase (Active Recovery)

Double periodization links two of these cycles together, but the second cycle is usually slightly shorter than the first, because the foundation has already been established in the first cycle.

Using “first race in May, second race in October” as an example:

Month	Training Phase	Main Content
January	Cycle 1: Base Phase	Increase weekly volume, technique correction
February	Cycle 1: Build Phase	Threshold training, intensity increase
March	Cycle 1: Specialization Phase	Race pace practice
First 2 weeks of April	Taper	Reduce volume, maintain intensity
Early May	First Race	Race goal A
Last 2 weeks of May	Transition Phase	Easy swimming, recovery
June	Cycle 2: Base Phase	Rebuild foundation, slightly faster than Cycle 1
July	Cycle 2: Build Phase	Higher intensity than Cycle 1
August	Cycle 2: Specialization Phase	Race pace practice
September	Taper	Reduce training volume
Early October	Second Race	Race goal A+
After October	Post-season Transition	Rest, varied activities

The Design Logic of the Transition Phase

The transition phase between the two races is the most overlooked element of double periodization, yet it is often the most important.

Functions of the Transition Phase:

Allows the body (especially the shoulders) to recover from the accumulated fatigue of pre-race intensified training
Provides a mental break, preventing “training burnout” from occurring in the second season
Allows for reviewing performance in the first race and adjusting the training focus for the second cycle

Recommended Length of the Transition Phase:

If the first race is a lighter event (not an all-out effort): 1 to 2 weeks
If the first race is a major goal race (all-out effort): 2 to 3 weeks

Training Content During the Transition Phase:

No swimming at all: first 3 to 5 days
Easy swimming: 1000 to 1500m per session, with no structural requirements
Try other activities: cycling, yoga, easy walking

Training Characteristics of the Second Cycle

With the foundation from the first cycle, the second cycle can be more efficient:

The Base Phase Can Be Shortened
The aerobic base built in the first cycle will not completely fade during a 2 to 3 week transition, so the base phase of the second cycle can be shortened by 1 to 2 weeks.

The Build Phase Can Start from a Higher Point
The training volume and intensity of the second cycle can be 5 to 10% higher than the corresponding period in the first cycle.

Target Weaknesses Exposed in the First Race
If the first race revealed a problem with fading in the latter half, the second cycle should include more lactate tolerance training; if the pacing was too conservative, increase speed training.

Goal-Setting Strategy for the Two Races

Position the first race as a “test event”: Set slightly lower performance requirements, focus on gaining race experience
Position the second race as the “goal race”: Aim for a personal best
Peak training volume should occur during the second race preparation: The peak volume in the second cycle is typically higher than in the first cycle

Common Mistakes and How to Avoid Them

Mistake 1: Continuing High-Intensity Training After the First Race
Rushing to maintain training volume after the race without an adequate transition phase. The result is starting the second cycle with underlying fatigue, making it impossible to reach a high peak.

Mistake 2: Too Short an Interval Between the Two Races
If the interval between the two races is less than 6 weeks, it is nearly impossible to complete a meaningful second cycle. It is recommended that the two races be at least 10 to 14 weeks apart.

Mistake 3: The Base Phase of the Second Cycle Is Too Short
Rushing to increase intensity and skipping the base phase of the second cycle. High-intensity training without this underlying support is less effective and carries a higher risk of injury.

Practical Recommendations

When planning the year’s race schedule at the beginning of the year, first determine the dates of the two races, then work backward to design the training cycles
Use a training log to record the weekly “Rate of Perceived Exertion” (RPE) to ensure you are fully recovered before starting the second cycle
Technical training in the second cycle should be more detailed than in the first, because with the fitness base already in place, the marginal benefit of technique work is greater
If the second race is further away from the first (e.g., more than 20 weeks), the second cycle can incorporate more varied training (medley swimming, in-water strength training)

Conclusion

Double periodization allows amateur swimmers to prepare for two races in a year in a structured way, rather than falling into the dilemma of “either keep pushing or let it all go” after the first race. A clear transition phase, rebuilding phase, and re-peaking design give your second performance the opportunity to surpass the first.