Seasonal Periodization of Power Training: Annual Plan from Winter Base → Spring Intensity → Summer Racing Season

Introduction

Many amateur cyclists lack an annual perspective in their training, doing roughly the same thing every week, with fitness plateauing at a certain level. The real power of power-based training lies in “Periodization”—emphasizing different energy systems during different periods, allowing the body to peak exactly when it’s needed most.

Taiwan’s climate provides a natural division for the annual plan: October–December’s cool weather suits base building, January–April’s mild temperatures are ideal for intensity training, and May–September’s summer heat coincides with the peak race season.

Annual Period Overview

Phase	Months	Duration	Primary Goal
Base	Oct–Dec	12 weeks	Aerobic foundation, muscular adaptation
Build	Jan–Mar	12 weeks	FTP improvement, lactate threshold
Specialty	Apr–May	8 weeks	Race simulation, peak power
Race	May–Aug	16 weeks	Maintaining fitness, race performance
Transition	Sep	4 weeks	Physical and mental recovery

Detailed Breakdown of Each Phase

Base Phase (Oct–Dec)

Goal: Build the aerobic engine, laying the foundation for subsequent intensity training.

Training Focus:

• Z2 long-endurance rides (2–4 hours each) accounting for 60–70% of weekly training volume
• Sweet Spot workouts (2×20 min or 3×15 min) twice per week
• Strength training: squats, leg presses, core work (twice per week, completing the strength block before December)

Taiwan-Specific Recommendations:
In October–November, northern Taiwan is cool, making the long climbs of Yangmingshan and the Beiyi Highway the best venues for Z2/SST training. From December onward, the proportion of indoor trainer sessions can increase.

Common Pitfall: During the base phase, riders can’t stand the “easy feeling” and can’t resist riding Z2 as Z3. Z2 is defined as an intensity where you “can sustain a conversation,” with heart rate at 60–70% of maximum heart rate.

Build Phase (Jan–Mar)

Goal: Comprehensively raise FTP and strengthen the lactate system.

Training Focus:

• Over-Unders: 1–2 sessions per week (Tuesday and Thursday)
• VO2max intervals: once per week (Thursday)
• SST maintenance: once per week (to maintain aerobic volume)
• Long aerobic rides: 2–3 hours on weekends

Intensity Progression Rhythm:

• Week 1–3: Over segment at 105% of FTP
• Week 4: Recovery week (SST only)
• Week 5–7: Over segment increased to 110% of FTP
• Week 8: Recovery + FTP test

An FTP test is recommended in March to confirm the progress made during the build phase and to update all training zones.

Specialty Phase (Apr–May)

Goal: Conduct event-specific training based on race type, bringing fitness to a peak early in the season.

Climbing-Focused Riders:

• Long climb simulations (40–60 minutes sustained at 90–95% of FTP)
• Real-world venue training such as Wuling and Hehuan Mountain

Time Trial (TT)-Focused Riders:

• 20–40 minutes of sustained Threshold output
• Core strengthening

Group-Riding-Focused Riders:

• Sprint intervals (15–30 seconds × 6–8 reps)
• Simulated acceleration after following wheels in a group to fatigue

Race Phase (May–Aug)

Taiwan’s summer is hot and humid, but it’s also the peak season for Wuling, the Tour de Taiwan, and local climbing races.

Training Goal: Maintain peak fitness rather than continue accumulating fatigue.

Weekly Structure:

• Race week: 2 easy rides, 1 short activation workout (2 days before the race), full effort on race day
• Non-race week: 1 high-intensity session (to maintain stimulus) + 2 Z2 rides + 1 long ride

Summer Training Precautions:

• Ride between 6–8 AM or 5–7 PM to avoid midday heat
• FTP may drop 5–10% in high heat; adjust training target values accordingly
• Increase fluid intake by 30–50% over normal, consuming 500–750ml per hour

Transition Phase (Sep)

Goal: Complete physical and mental rest, preparing for the next training year.

Recommended Activities:

• Casual riding without looking at the power meter
• Try other sports (swimming, hiking, yoga)
• Reflect on the year’s training gains and losses, and plan next year’s goals

Don’t stop exercising entirely: The purpose of the transition phase is “physical and mental relaxation,” not “detraining.” Maintain 2–3 light activities per week to preserve basic aerobic metabolic levels.

Expected Annual FTP Progress

Following this periodized plan, reasonable annual FTP progress expectations:

Training Experience	Expected Annual Gain	Notes
Year 1	20–50W	Most significant new-stimulus effect
Year 2	10–25W	Gains shrink after adaptation
Year 3	5–15W	Approaching individual potential ceiling
Year 4+	2–8W	Marginal gains at top amateur level

Practical Advice

1. Reset training goals every October: Review last year’s FTP, race results, and subjective fitness feelings, then set specific goals for the coming year (e.g., “Wuling sub-4h” or “FTP +20W”)
2. Training log: The success of an annual plan depends on precise training records. The free combination of Garmin Connect + Intervals.icu is the best choice for Taiwanese cyclists
3. Don’t skip the transition phase: Many riders “can’t bear to stop” and keep training hard in September, only to enter the base phase in November already carrying fatigue, reducing efficiency throughout the winter

Conclusion

The annual training cycle isn’t a framework that restricts you—it’s a roadmap that ensures your efforts deliver maximum results. Taiwan’s unique climate and abundant climbing terrain provide a natural environmental advantage for executing this annual plan. Starting this autumn, give yourself a structured training year, and next summer’s race results will tell you it was worth it.

Related Reading

• Power Training Periodization: Scientific Workout Design for Base, Build, and Race Phases
• Seasonal Power Training: Intensity Distribution Ratios from Base Phase to Pre-Race
• Power Training Periodization: Intensity Ratios for Base, Build, and Peak Phases
• Cycling Training Periodization Plan: Arranging from Base Phase to Peak Phase