Annual planning

An annual plan is personal. It depends on many factors, such as time, goal and level of fitness. A heart-rate monitor is an indispensable tool (they are built-in with the Tacx Ergo and VR trainers). If you wish to train by heart rate, at this site we can offer you tests to enable you to calculate your anaerobic threshold and training heart rate zones. To continue training with the correct heart rate, we recommend that you repeat the physical fitness test (after six to eight weeks).

Periodisation

Divide your season into six periods: Base, Build, Intensity, Peak, Race, Rest. Depending on the individual and the goal, these periods will last between two and twelve weeks. Usually, a fitness test is taken at the end of each period to see whether the goal has been achieved. To enable the body to recover, the work takes place in blocks of three weeks of intensification (in volume and intensity) and one week recovery (a four week cycle). During the fourth week the total volume is less and the intensity, lower.

Periods

Base

The first period entails working on one's general physical fitness. Particular emphasis is given to stamina (endurance training with a low heart rate) and strength training. However, one should not forget suppleness and limberness. As the period progresses, we can shift to slightly more intensity (pedal tempo and strength training). Depending on your level of training, this period will last between eight and twelve weeks. For cyclists who have taken part in competition for longer than three years, a eight-week 'Base' is sufficient. Cyclists with lower levels of training should stay longer in this base period. For the novice cyclist, this is the most important period. It could even last longer than 12 weeks.

Build

During the second period the volume increases and more use is made of specific strength and pedalling tempo training. Strength is built up by riding up hills/mountains in high gear. Power comes from cycling with an increasingly higher gear and an increasingly rapid pedal frequency (increased speed). We must keep this up for increasingly longer periods. You will find examples of this in extensive interval training. Such training is done just below our AT (Anaerobic Threshold), 5 to 10 BPM. The intervals can be gradually increased but the intensity should remain constant during the entire period. The 'Build' period could take between 4 and 12 weeks. Cyclists with less than three years of race experience and 12 weeks of 'Base' training should continue to train in the 'Build' period for another four weeks. With 'Intensity', this is the most difficult period, since the weather at this time of year usually does not permit completion of long, easy training rides on the road (cold, rain). During this period a Tacx trainer is a priceless possession.

Intensity

During the third period, which could last between 4 and 8 weeks, our goal is to maintain the long (aerobic) intervals and, additionally, to start intensive interval training. During this period the volume of training should remain high -- or even expand, depending on the distances ridden in races or tours. The volume should be seen as stamina training and should be done at a low heart rate. The ‘Intensity' period is the perfect time for a training camp.

Peak

The fourth period prepares us for races. The volume increases during this period. You can start riding in training races. The intensity will increase appreciably. You will have to complete more intensive intervals. Intensive interval and climb training are prevalent during this period. The ‘Peak' period usually lasts four weeks.

Race

The race period. Total training volume will decrease but intensity will be the same due to the races. We will revert to a two-week cycle instead of a four-week cycle (high and low). It is important to recover the day after a race or an intensive interval. That is why we have the recovery workouts. During this period you can also focus attention on sprinting and pedal-technique training. The duration of the race periods varies per individual. You could extend this period, depending on the number of training years you have had.

Rest

As a rule, you should rest for four weeks following a complete season, with a two-week rest period in between. During this period you should only undertake easy endurance training at a low heart rate. As a variation, you could also go jogging, swimming or work out in a gym.