1. Planning Training

2. Objectives By the end of this module, you should be able to:
state why it is important to plan training and what makes an effective plan
explain the concept of periodisation
plan each of the phases/cycles of a periodised training year using an annual plan
explain how volume, intensity and training focus should be manipulated throughout the training year
understand tapering and how to use it at appropriate points within the training year

3. Planning Training Why is it important to plan training?
What factors should you consider when planning, to enhance adherence to training?
What barriers to training should you consider when planning?
Why is it important to communicate with riders when planning and prescribing training for them?

4. Periodisation
Dividing the training period into relevant phases and create smaller training cycles, without losing sight of the training goals
Key reasons for periodisation:
to prescribe training which is appropriate for different periods of time
to structure a long-term coaching plan into smaller more manageable chunks of planned training
Must be discipline-specific and specific to the individual rider

5. Stages of Periodisation
Prescribing Individual Training Sessions
Stage 1
Rider Profile and Goal Setting
Stage 2
Demands of the Event
Stage 3
Planning Macro Cycles
Stage 5
Planning Meso Cycles
Stage 6
Planning Micro Cycles
Stage 8
Analysing Training
Stage 4
Planning Training Phases

6. Stages of Periodisation
Macro Cycle
Few months to several years.
Phases
Several weeks to a few months.
Meso Cycle
2 to 6 weeks
Micro Cycle
7 to 14 days.
Training Prescription
Day to Day.

7. Key Terminology & Structure of an Annual Plan

8. Example of a macro cycle for a cyclo-cross rider
Planning a Macro Cycle
Few months to several years
A macro cycle can be divided into four phases:
preparation
pre-competition
competition
recovery
Apr
May
Jun
Jul
Aug
Sept
Oct
Nov
Dec
Jan
Feb
Mar
Preparation
Pre-competition
Competition
Recovery
Example of a macro cycle for a cyclo-cross rider

9. Volume & Intensity
Volume is determined by the frequency (how often) and the duration (how long)
Intensity is a measurement of effort (how hard)

10. Preparation Phase Duration 2-5 months Focus aerobic endurance training
development of a well-drilled warm-up routine
development of new skills
foundation for all other training
physical conditioning, technique and practising scenarios
strength training and core-stability training
technical and psychological skills training
Training emphasis
low intensity and high volume

11. Pre-competition Phase
Duration
4–8 weeks and should include some races
Focus
integration of new skills
psychological skills training
specific conditioning
technical/tactical work
Training emphasis
increase in intensity with a reduction in volume as training becomes more race-specific
specific content is determined by the rider’s response to the increase in intensity and his/her ability to recover

12. Competition Phase Duration 2-3 months, including the target event
Focus
application of new skills
fine-tuning of tactics and fitness
tapering strategies
warm-up and cool-down routines
Training emphasis
intensity increases and volume decreases
physical and technical gains maintained
psychological and tactical preparation
training becomes specific to the event

13. Recovery Phase Duration short duration of 3–6 weeks Focus
a break from serious training
a complete break from training and cycling
cross-training
general exercises
physical and psychological recovery
Training emphasis
fun and variety, especially when cycling
low volume and low intensity

14. Macro Cycle to Training Phases - Road Season*
Races
JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEPT
OCT
NOV
DEC
Preparation
Pre-Competition
Competition
Recovery 1 2 3 4 5 6 7 8 9 10 11 12 V
H  H
H  L
L  L
L  H I TF AE
STME SP MP R
Training Phase Goals - Volume (V), Intensity (I) and Training Focus (TF)
Low (L), Moderate (M) and High (H)

15. * Macro Cycle to Training Phases – Road Season Races Volume Intensity
Preparation
Recovery
Competition
Pre-Competition 12 11 10 9 8 7 6 5 4 3 2 1
DEC
NOV
OCT
SEPT
AUG
JUL
JUN
MAY
APR
MAR
FEB
JAN
Races AE
STME
L  L
H  H
L  H R SP MP TF I
H  L V
Volume
Intensity
Training Phase Goals - Volume (V), Intensity (I) and Training Focus (TF) Low (L), Moderate (M) and High (H)

16. Planning Meso Cycles 2–6 weeks
Differ in tasks, structure, forms of training and training loads
Allocate specific time to different training objectives
Number of meso cycles vary according to the:
event
individual
objectives of the macro cycle
Each cycle requires a change in:
volume
intensity
focus of training

17. Meso Cycles Apr May Jun Jul Aug Sept Oct Nov Dec Jan Feb Mar
Preparation
Pre-competition
Competition
Recovery P1 P2 P3
PC1
PC2 C1 C2 R1

18. Planning Micro Cycles 7–14 days
A series of training sessions, including recovery days
A single training session may include specific exercises
Split days can include different training at different times of the day
Construction based on appropriate order and spacing of training sessions
Allows coach to systematically plan for overcompensation/ progressive overload
Vary in intensity and volume on a scale of 1–5

19. Planning Micro Cycles
Consider the following factors to identify how volume and intensity translates into training for a micro cycle:
Aim:
Rider’s goals (ie what event is the rider training for)?
What are the demands of the event?
What training is required to elicit the required adaptation?
Audit:
Where in the annual plan is the micro cycle (ie which phase of training, which meso cycle, and what is the identified training focus)?
Training status of the rider
Rider availability (ie number of hours available for training)
Prescription:
Overall volume and intensity for the micro cycle is allocated on a scale of 1-5, which is then translated into training sessions

20. Training Phases to Meso Cycles – Road Season*
Races
JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEPT
OCT
NOV
DEC
Preparation
Pre-Competition
Competition
Recovery
H  H
H  L
L  L
L  H AE
STME SP MP R P3 P4
PC1
PC2 C1 C2 C3 C4 P1 P2 1 2 3 4 5 6 7 8 9 10 11 12 V
H+H+
H++H++
HM
ML
LL L
LM
MH I
LL+
L+M
HH H TF T
Meso Cycle Goals – Volume (V), Intensity (I) and Training Focus (TF) Low (L), Moderate (M), High (H) and Taper (T)

21. Training Phases to Meso Cycles – Road Season*
Races
JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEPT
OCT
NOV
DEC
Preparation
Pre-Competition
Competition
Recovery P3 P4
PC1
PC2 C1 C2 C3 C4 R P1 P2 1 2 3 4 5 6 7 8 9 10 11 12 V
H+H+
H++H++
HM
ML
L+L
LL L
LM
MH I
LL+
L+M
HH H TF T
Intensity
Volume
Meso Cycle Goals – Volume (V), Intensity (I) and Training Focus (TF) Low (L), Moderate (M), High (H) and Taper (T)

22. Tapering
‘A progressive nonlinear reduction of the training load during a variable period of time, in an attempt to reduce the physiological and psychological stress of daily training and optimise performance’
The Aim
Increase performance
Minimise accumulated fatigue
Not to loose the ‘feel’

23. Tapering Performance Improvements Increased muscular force & power
Increased neuromuscular activity
Increased hormonal function
Enhanced psychological states
Performance gains
Range from 0.5 – 6%

24. Tapering
The creation of a taper requires an overall reduction in workload, but without lead to de-training
Workload reduction can be achieved by manipulation of frequency, duration (volume) & intensity

25. Tapering: Reducing Workload
Adjusting Intensity
3 Strategies:
High Intensity + low volume
Low intensity + moderate volume
Rest only
Adjusting Training Duration (Volume)
Reductions in volume of between 50 – 90% of ‘standard’ training volumes
Adjusting Frequency
30-50% of pre-taper frequency has been shown to have no ‘detraining’
‘loss of feel’
Advised 80% of pre-taper frequency
Taper Duration
Positive physiological, psychological and performance adaptations reported for durations from 4 – 14 days in cyclists

26. Types of Taper

27. Types of Taper Linear Taper:
Progressive and gradual, this taper implies a higher training load than exponential taper.
Exponential Taper (Slow Decay):
The rate of training taper drops off quickly but then shallows out, having a slower decrease in volume.
Exponential Taper (Fast Decay):
Faster decrease in volume that continues throughout. Lower training load decreases faster in fast decay.
Step Taper:
Non-progressive standardized reduction of the training load (fixed reduction in training load).

28. Types of Taper Limited research (Observational experience)
Exponentially V Step tapers
5% performance enhancement following exponential taper
1% performance enhancement following step taper
Exponential: Slow V Fast
6% performance enhancement following fast taper
2% performance enhancement following slow taper
Recommendations:
Use of exponential taper over step
Use of fast exponential taper over slow exponential taper

29. Taper: Team Pursuit Example
Days of Taper
Training
Summary of Workload 1
30min Rollers, Z1
Track – T.P. 4X Flying 5km. 15min between efforts.
20km / slight below race pace 2
1hr Recovery.
T.P. 3X Flying 4km. 15min rec
1 X Flying 1km.
13km / Race pace 3
T.P. 2X 3km Flying. 15min rec.
1X 4km Standing.
10km / slightly above race pace
30min rollers. Z1. 4
Recovery
T.P. 1X 4km Flying. 15min rec.
1X 3km Standing.
7km / slightly above race pace 5
T.P. 1X 3km Flying. 15min rec.
6km / slightly above race pace
Recovery.

30. Taper: Team Pursuit Example
Days of Taper
Training
Summary of Workload 6
Travel – 3hrs flight / 1 time zone
N/A
30min Rollers, Z1 7
Recovery
T.P. 1X Flying 2km, 10min rec
1X Standig 2km.
5km / race pace 8 9
T.P. 1X Flying 4km
4km / race pace 10
30min Rollers
T.P. 1X Standing 3km
3km / race pace
Race Day

31. Taper: Team Pursuit Example

32. Final Selection Trials
Taper: Kilo Example
Days of Taper
Training
Gear
Summary of Workload
4 X Flying 500, 2 sets
51 X 14 (98in)
4000m 1
Recovery
N/A 2 3
1 X Flying 100m, 1X 200m
300m 4
Final Selection Trials
1000m 5 6 7
2 X Flying 100m, 2 X SS half laps
350m

33. Taper: Kilo Example Days of Taper Training Gear Summary of Workload 8
1 X Flying 1000m
51 X 14 (98in)
1000m 9
Recovery
N/A 10 11
1 X Flying 100m, 1 X Flying 200m, 1X standing Q lap
362.5m 12
Travel – 2hrs plane. No time zones 13
Travel day – light roller session 14 15
1 X Flying 100m, 4 X SS Q lap
350m 16
Race Day

34. Taper: Kilo Example

35. Practical Implications
Maintain or increase training intensity
Reductions in training volume: 50% +
Reduce training frequencies: 10 – 30%
Taper length up to 14 days
Minimum meaningful taper: 6-7days
Progressive, nonlinear
Average performance improvement of 3%

36. Practical Implications
Experiment the taper in small competitions
Resist the temptation to introduce a new type of session
Don’t introduce on a ‘new’ component of fitness
For example – If you are working with a Time Trial rider, don’t introduce 10sec sprints into a taper period if not completed them in training.
Listen and learn how the rider operates
Do not forget the ultimate goal of a taper:
‘Unload’ the rider to ensure recovery and supercompensation

37. Single-periodised Annual Plan

38. Double Periodisation
Used when a rider needs to peak for two competition periods per year
The pattern of phases during the macro cycle is repeated twice
Apr
May
Jun
Jul
Aug
Sept
Oct
Nov
Dec
Jan
Feb
Mar
Prep
Pre-comp 1
Comp 1
Rec 1
Pre-comp 2
Competition 2
Rec 2
Example of an annual training plan for a rider who competes in both cyclo-cross and cross-country MTB
Multi-periodisation means the rider plans for more than two peak periods in a year, maybe three or four

39. Double-periodised Annual Plan: Sprint

40. Double-periodised Annual Plan: Endurance

41. Alternative Design: ‘Reverse’ Periodisation
An alternative approach to ‘traditional’ periodisation
Maintenance of training intensities related to competition demands
Replacing focus of low intensity steady state intensity
Development of ‘power’
Volume progressively increased
Volume increases without sacrificing intensity (capacity)
CMC TRAINING SESSION

42. Alternative Design: ‘Reverse’ Periodisation
Traditional
Reverse
Prep
Develop ‘aerobic’ base
Development of ‘speed and power’
Pre-Comp
Develop foundations of specific endurance
Comp
Specific endurance, speed and power
Combined training (duration & specificity)
Taper
CMC TRAINING SESSION

43. Alternative Design: ‘Reverse’ Periodisation
Benefits
‘Race relevant’ training
No need to return to ‘slow’ training
Continual development of physiological components
Time efficient and preferable to training in ‘off season’ poor weather
Challenges
Risk of overtraining
Mentally taxing at the end of the end of long seasons
Potential to neglect ongoing development of aerobic system by focusing solely on high intensity training
Little formal research
CMC TRAINING SESSION

44. Objectives
You should now be able to:
state why it is important to plan training and what makes an effective plan
explain the concept of periodisation
plan each of the phases/cycles of a periodised training year using an annual plan
explain how volume, intensity and training focus should be manipulated throughout the training year
understand tapering and how to use it at appropriate points within the training year