The Complete Guide to Periodization Training: How to Scientifically Plan Your Annual Training Calendar

What Is Periodization Training?

Periodization is the systematic division of a full year of training into distinct phases, each with its own focus and goals. This approach comes from sports science research and has been proven to effectively improve athletic performance while reducing the risk of overtraining.

The Four Phases of Traditional Periodization

Base Phase

The base phase is the foundation of the entire annual plan, typically scheduled in winter (November-February).

Training Focus:

• Zone 2 long rides: 75-80% of total training volume
• Strength training: 2-3 sessions per week
• Technique drills: cadence work, 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, with cadence variations
• Friday: Strength training
• Saturday: Long ride, 3-4 hours Zone 2
• Sunday: Recovery ride, 1-1.5 hours

Build Phase

Once you enter the build phase, gradually introduce higher-intensity training.

Training Focus:

• Sweet Spot training: 88-93% of FTP
• Threshold intervals: 95-105% of FTP
• Reduce strength training to 1-2 sessions per week

Race Phase

Focus on event-specific training aimed at your target race.

Training Focus:

• VO2max intervals: 3-5 minutes at high intensity
• Race-simulation rides
• Taper: reduce training volume 7-14 days before the race

Transition Phase

The recovery phase after the racing season ends.

Recommended Activities:

• Easy riding, running, swimming
• Mental relaxation, enjoying cycling for its own sake
• Physical check-ups and assessments

Modern Periodization Approaches

Beyond traditional linear periodization, modern coaches also use:

1. Block Periodization: concentrating training on a specific theme for 2-4 weeks
2. Undulating Periodization: varying intensity within the same week
3. Reverse Periodization: building high intensity first, then developing the aerobic base

Annual Planning Recommendations for Taiwanese Cyclists

Taking Taiwan’s climate and race calendar into account:

• December-February: Base phase (cooler winter weather is ideal for long rides)
• March-April: Build phase (preparation for spring events)
• May-June: First race phase (spring events)
• July-August: Recovery + rebuilding (summer heat — pair with indoor training)
• September-November: Second race phase (key autumn events such as KOM and the Sun Moon Lake Tour de Taiwan)

Key Reminders

• Periodization is not a rigid framework — adjust it flexibly based on how your body responds
• Use TSS (Training Stress Score) to monitor training load
• Schedule a recovery week every 3-4 weeks (reduce training volume by 40-50%)
• Keep a training log and review and adjust it regularly

Related Reading

• Cycling Training Periodization Plan: From Base Phase to Peak Phase
• Periodized Strength Training for Cyclists: A Complete Plan from Base Phase to Race Phase
• Power Training Periodization: Scientific Workout Design for Base, Build, and Race Phases
• Periodization Training for a Full Marathon: Four Phases of Base, Build, Race, and Taper