In today’s post, we’ll put on the coaching hat and examine how best to utilize periodization when planning for an upcoming season. We’ll begin by defining our primary term.
Periodization is:
“The logical and systematic sequencing of training factors in an integrative fashion in order to optimize specific training outcomes at pre-determined time points” [1].
Put more simply, periodization is making specific plans for different season segments.
A handful of periodized methods have become popular across endurance sports. Here are three of the most common [2, 3].
Traditional Periodization
Generally begins with a period of lower intensity/higher volume then reduces volume while increasing intensity as a performance event approaches.
Reverse Periodization
Contrasts with traditional periodization beginning with high-intensity low-volume training, then transitioning to more volume and less or the same intensity as the season progresses.
Block Periodization
Includes concentrated periods of either low, medium, or high intensity training. Generally uses a polarized or pyramidal training intensity distribution during each period.
If you’re a visual learner, the chart below highlights the relationship between the intensity and volume of each periodization method above [2].
On the x or horizontal axis, we have the number of weeks; on the y or verticle axis, we have % of intensity or volume.
Now that we’ve defined the most common periodization methods, we’ll move on to our coaching question of the day. What’s the best way to periodize a season of training?
The Best Way to Periodize
To take a stab at that question, we’ll reference a recent article titled “Training Periodization, Intensity Distribution, and Volume in Trained Cyclists: A Systematic Review” [2].
This article examines whether one periodization model improves cycling performance over an eight- to twelve-week training period. In other words, is there an ideal way to periodize your training?
The short answer seems to be no. There isn’t sufficient evidence to suggest that one periodization model (or not periodizing at all) is better than another over an eight- to twelve-week training period.
The authors arrive at this conclusion with one important caveat: research hasn’t evaluated periodization strategies over an entire season. This makes a firm conclusion regarding periodization impossible until further research.
What does this periodization ambiguity mean if you want to intelligently lay out a training plan for next season? Should you give up on periodization altogether?
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In The Middle
Maybe, but the better path is somewhere in the middle. Here’s how I think of it.
The most crucial element of any training plan is consistency. Said another way, no matter how you periodize your training, it will never matter more than being consistent in your riding.
For this reason, you should pick the periodization strategy that best matches your life rather than try to change your life to fit the periodization strategy du jour.
Here are a few examples.
25-year-old, 13 hours a week to train
- Enjoys long, solo training rides
- Generally unbothered by riding in poor weather
- Two or three primary peaks in the season
A traditional periodization model is a solid place to start for this athlete. Their training will look similar to a “classic” pro training plan of high volume/low intensity during the off-season, shifting to lower volume and higher intensity as each primary peak arrives.
Overall, this method creates a more enjoyable training environment as it creates separation between a stressful period of racing at the end of a season and the slower-paced nature of a long base period in the fall and winter.
45-year-old, 10 hours a week to train
- Prefers being on the trainer to riding in the wet/cold
- Not generally targeting a specific peak of fitness
- Enjoys participating in various cycling events across an entire season
A reverse periodization model is an excellent place to start for this athlete, allowing them to prioritize lower volume/higher intensity riding during periods of poor weather and then opening up their total training volume to coincide with periods of more favorable weather.
This approach also prepares them for various events sprinkled throughout the season without the requirement of dramatically shifting gears and investing in a large block of more intense training. Overall, this periodization approach cultivates consistency since it requires less time on the bike and allows for more intense indoor training.
35-year-old, 12 hours a week to train
- Doesn’t mind riding in poor weather
- Gets quickly bored with repetitive training targets
- Feels uncertain about which events to target, but generally would like the option to jump into an event when inspiration strikes
A block periodization approach makes the most sense for this athlete where they can focus on a revolving list of fitness attributes throughout the season.
Overall, this periodization approach makes training fun and interesting by introducing variety and varying intensity every few weeks.
Take Home Message
The take-home message is that without further evidence supporting one method over another, the best way to periodize your training is the method that results in you riding consistently throughout the season.
References
- Bompa, T.O. and C. Buzzichelli, Periodization : theory and methodology of training. 2019.
- Gonzalez-Rave, J.M., et al., Reverse Periodization for Improving Sports Performance: A Systematic Review. Sports Med Open, 2022. 8(1): p. 56.
- Galan-Rioja, M.A., et al., Training Periodization, Intensity Distribution, and Volume in Trained Cyclists: A Systematic Review. Int J Sports Physiol Perform, 2023. 18(2): p. 112-122.