Layout of your training programme

A training programme is based upon information you would supply to your coach e.g. goals, training availability, your strengths and weaknesses, and should be changeable due to changes in your lifestyle commitments. Your training programme should provide structure to your riding, enable you to rest and recover correctly, enable you to achieve (or get close to ) your goals and will provide an increased level of fitness as opposed to general unstructured riding. Your training programme should be made up from the principles outlined below.
 
Aims of this article is to
 
Explain the layout of a training programme, this will include:
 
·          Periodisation
·          Phases of training (base, build, peak, transition and recovery weeks)
·          Aims of each training phase
·          Explain the benefits of
·          Goal setting
·          Using a training programme (structure, monitoring, goals, motivation, and increased fitness levels)
·          The importance of rest on the body and its effects on improvements in fitness (super compensation)
·          Common training mistakes
·          Any questions
 
Periodisation
 
Your training programme should be split up into different training phases; this concept is known as periodisation. The modern theory of periodisation was produced by Tudor Bompa in the 1970's. He broke down the training year into the three main phases. These phases are
 
·          Macrocycle (e.g. the training year)
·          Mesocycle (e.g. a 4 week block of training)
·          Microcycle (e.g. a training week or individual training session)
 
Within these three training phases your training programme should be broken down further. You will find that over the passing weeks your training programme should change in regard to the type of training sessions and the length of these sessions. These training phases and the main aims of the phase are
 
·          base (to build endurance)
·          build (to increase speed, race pace and race specific experience)
·          peak (to perform at your best for your high priority races)
·          recovery weeks (to allow your body to recover from training during the year)
·          transition (to allow you to have a break from riding at the end of the training year)
 
Examples of training sessions for each phase
 
Base                                        4hrs zone 2
Build                                        2hrs zone 2, hill climbs and training races
Peak                                        Major races and honing strengths
Rest weeks                               1hr zone 1 and 2
Transition                                 No cycling other sports etc.
 
The aim of your training programme should be to improve the consistency of your performance on the bike. To attain increased performance each phase must be followed in order. So it is important to follow the training programme as it is laid out, including the reduced training weeks. Especially the specific intensity (heart rate), frequency (number of sessions per week) and duration of training (length of) each training session. A training programme which lays out these training sessions is vital for the cyclist who would like to improve their performance.
 
 
The benefits of goal setting
 
Goal setting is to focus your mind and training to get you to improve your fitness level in a specific measured way. Goal setting will enable you to train towards a goal and to be able to measure performance increases in the training period.
 
Goals should be
 
·          Specific
·          Measurable
·          Achievable
·          Recorded
·          Time phased
·          Exciting
·          Realistic
 
This should be reviewed over the course of the training year as your training status will change and you may need to review them.
 
Testing 
 
A main component of your training programme must be regular testing to assess changes in your bodies physiology these changes in will show as an improvement, stagnation, or a decrease. The tests will only show your fitness level on that particular day so interpretation of the test needs to take this into account. If you have or have not rested well enough prior to the test, or if you are coming down with a cold this will affect the outcome results of the test. The tests should be consistent in its procedure so that the way you test is the same every time to get accurate results.
 
You are able to assess your fitness levels in a range of assessment that you can carryout at home or at your local test laboratory.