objectives of each of the five major phases are:
1. Aerobic Base.
This phase lasts for up to 16 weeks (four 4-week periods). The
phase starts with 70% stamina work. High pedalling cadences are
used to encourage the development of good technique. The remaining
30% are largely endurance work but some time is spent developing
strength. At this stage the strength sessions can be carried out
off the bike (maybe in the gym).
Over the twenty weeks the intensity and time is gradually increased.
Endurance effort is extended and some strength sessions are transferred
to the bike. Towards the end of the phase, race pace efforts and
higher intensity intervals are introduced.
During this phase (12 weeks) there is an increase in stress
both in time and intensity. Stamina and endurance work occupy 50
to 60% of time whilst race pace, power intervals and lactate tolerance
sessions are introduced and gradually increased in intensity. Towards
the end of the period some early races may be entered (and used
as high intensity training).
The aim is to increase the ability to sustain high intensity effort
(as in competition) for longer periods.
This phase lasts between 4 and 8 weeks. Although there is some
reduction in training time the intensity is very high, particularly
lactate tolerance and speed sessions.
The aim is to refine technique and energy systems at high speed.
This phase (the one itís all about) lasts from
12 to 16 weeks. The aim is to maintain optimum racing capability.
50% of the work will be based on stamina to retain the aerobic base
but active recovery routines are essential.
probably 4 weeks is low intensity with reduced time. Alternative
physical activities may be incorporated. The aim is to allow the
body (and mind) to recover from the racing season.