【Complete Guide to Periodized Training】From Base, Build to Peak Phase Workout Planning: 4 Stages of Scientific Scheduling to Enhance Athletic Performance
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What Is Periodized Training?
Periodization is the systematic division of an entire year of training into different phases, each with its own training focus and goals. This approach comes from sports science research and has been proven to effectively enhance athletic performance while reducing the risk of overtraining.
The Four Traditional Periodization Phases
| Phase | Duration | Training Focus | Intensity | Riding Volume |
|---|---|---|---|---|
| Base Phase | 8-12 weeks | Aerobic foundation, endurance | Low-moderate | High |
| Build Phase | 6-8 weeks | Threshold improvement, strength | Moderate-high | Moderate-high |
| Race Phase | 8-12 weeks | High intensity, specificity | High | Moderate |
| Transition Phase | 2-4 weeks | Recovery, cross-training | Low | Low |
Base Phase
The base phase is the foundation of the entire annual plan and is typically scheduled during winter (November-February).
Training Focus:
- Zone 2 long rides: 75-80% of total training volume
- Strength training: 2-3 gym sessions per week
- Skill work: cadence drills, single-leg pedaling
Sample Weekly Schedule:
- Monday: Rest
- Tuesday: Zone 2 ride, 1.5-2 hours
- Wednesday: Strength training + easy ride, 1 hour
- Thursday: Zone 2 ride, 2 hours, including cadence variations
- Friday: Strength training
- Saturday: Long ride, 3-4 hours in Zone 2
- Sunday: Recovery ride, 1-1.5 hours
Build Phase
As you enter the build phase, progressively incorporate higher-intensity training.
Training Focus:
- Sweet Spot training: 88-93% of FTP
- Threshold intervals: 95-105% of FTP
- Reduce strength training frequency to 1-2 sessions per week
Race Phase
Targeted training for your goal events.
Training Focus:
- VO2max intervals: 3-5 minutes of high intensity
- Race simulation rides
- Taper: reduce training volume 7-14 days before the event
Transition Phase
The recovery period after the season ends.
Recommended Activities:
- Easy riding, running, swimming
- Mental relaxation, enjoying the joy of cycling
- Physical check-ups and assessments
Modern Periodization Methods
In addition to traditional linear periodization, modern coaches also use:
- Block Periodization: Concentrating training on a specific theme over 2-4 weeks
- Undulating Periodization: Arranging different intensities within the same week
- Reverse Periodization: Training high intensity first, then building the aerobic foundation
Annual Planning Recommendations for Taiwanese Riders
Considering Taiwan’s climate and race calendar:
- December-February: Base phase (cooler winter weather, ideal for long rides)
- March-April: Build phase (preparation for spring races)
- May-June: First race phase (spring races)
- July-August: Recovery + rebuild (summer heat, can incorporate indoor training)
- September-November: Second race phase (key fall events such as KOM, Sun Moon Lake)
Key Reminders
- Periodization is not a rigid framework; it needs to be flexibly adjusted based on your body’s condition
- Use TSS (Training Stress Score) to monitor training load
- Schedule 1 recovery week every 3-4 weeks (reduce training volume by 40-50%)
- Keep a training log and regularly review and adjust
Related Reading
- Cycling Training Periodization Plan: From Base Phase to Peak Phase
- Periodized Strength Training for Cyclists: A Complete Plan from Base to Race Phase
- Power Training Periodization: Scientific Workout Design for Base, Build, and Race Phases
- Full Marathon Periodized Training: The Four Phases of Base, Build, Race, and Recovery