Why is periodization important?
Periodization is the process of organizing your training. The training plan for Saimaa Cycle Tour has been organized based on a traditional four phase periodization model, where each of the four training phases or meso-cycles are divided into smaller training weeks or micro-cycles of three active weeks and one active recovery week. Each training phase has an objective where a key performance factor is developed or improved during said phase.
The objective of the general preparation phase - which was our first four weeks of training - focused on developing strength. We used resistance training to improve strength and neuromuscular low cadence intervals to teach the brain to recruit more muscle fibers and to deliver more force to the pedals. I also encouraged you to train using several different activity types as this is an excellent way to add volume and improve your general fitness.
The next training phase we tackle is the base phase in which the goal is to develop our aerobic conditioning. In this phase it’s important that the majority of your training is performed on the bicycle. If you still want to train some other activity types that’s perfectly okay, but I recommend that at least three sessions a week are performed on the bicycle. The principle of training specificity says you must perform the activity or skill that you want to improve.
The typical training week will include three easy sessions, two hard sessions and one long session. The long session is the most specific training session of the week, making it the most important session. If you’re time-crunched, prioritize one long ride into your week. For your hard training sessions I recommend you use the same session each and every week. Firstly, it takes more than one week for your body to get used to a training stimulus. Secondly, repeating a session several times gives you several opportunities to learn and to improve the quality of that session, and finally, it’s much easier to see improvement if you’re not doing something new every session.
Training Plan
See below for more details about Easy Day and Hard Day routines.
WEEK 5
Monday - Rest Day
- Complete rest or make an easy 20-60 min walk
Tuesday - Easy Day
- 75-100 min continuous moderate exercise
Wednesday - Hard Day
- Session 1: 20-30 min strength training
- Session 2: Your choice 2-3 x 15 min or 3-4 x 10 min (2 min rest between efforts)
Thursday - Easy Day
- 75-100 min continuous moderate exercise
Friday - Easy Day
- 60 min continuous easy exercise.
Saturday - Hard Day
- Session 1: 20-30 min strength training
- Session 2: Your choice 2-3 x 15 min or 3-4 x 10 min (2 min rest between efforts)
Sunday - Long Day
-
120-150 min continuous moderate exercise (See Training sessions chapter below for details)
WEEK 6
Monday - Rest Day
- Complete rest or make an easy 20-60 min walk
Tuesday - Hard Day
- Session 1: 20-30 min strength training
- Session 2: Your choice 2-3 x 15 min or 3-4 x 10 min (2 min rest between efforts)
Wednesday - Easy Day
- 60 min continuous easy exercise.
Thursday - Long Day
-
120-150 min continuous moderate exercise (See Training sessions chapter below for details)
Friday - Rest Day
- Complete rest or make an easy 20-60 min walk
Saturday - Hard Day
- Session 1: 20-30 min strength training
- Session 2: Your choice 2-3 x 15 min or 3-4 x 10 min (2 min rest between efforts)
Sunday - Long Day
-
120-150 min continuous moderate exercise (See Training sessions chapter below for details)
The Training Sessions
Easy (marked with green color)
During these easy sessions try to maintain an average cadence of 90-110 rpm throughout the session. If a session is over 2 hours in duration add between 4-6 max cadence sprints that last between 10-30 seconds during the last hour.
These rides are calm, they feel easy (2-3 out of 10 RPE) breathing is comfortable and you can speak in full sentences. 60-70% of HRmax and somewhere right in the middle of your zone 2 power.
Long (marked with green color)
During these long sessions you should try to maintain an average cadence greater than 90rpm throughout the session. Typical durations for long sessions range between 1-6 hours. It’s important to start a bit easier because as you extend the duration past a certain point fatigue will start to set in and heart rate and perceived exertion (RPE) will gradually rise. With long rides you’re looking to reach that point where the easy ride starts to feel somewhat hard. I don’t recommend using power for this type of training.
Hard - Interval Training (marked with orange color)
During these long sessions you should try to maintain an average cadence greater than 90rpm throughout the session. Typical durations for long sessions range between 1-6 hours. It’s important to start a bit easier because as you extend the duration past a certain point fatigue will start to set in and heart rate and perceived exertion (RPE) will gradually rise. With long rides you’re looking to reach that point where the easy ride starts to feel somewhat hard. I don’t recommend using power for this type of training.
Hard Days - Strength Training (marked with orange color)
Core and body conditioning will make you a more robust rider and strength training has been used to increase both short and long duration endurance capacity. If you’re new to strength training give this session a try or use a routine that you're familiar with and enjoy doing.
Warm Up - Dynamic Stretching 6 exercises 1 set 8 reps
- Prisoner Stand Ups
- Down Dog with Toe Touch
- Cat-Camels
- Kneeling thoracic rotations
- Down Dog to Runner's Lunge
- Glute Raises-Fire Hydrants
Block A – Strength Training: 3 exercises 1 set 6-10 reps (each side)
- Back Leg Elevated Single Leg Romanian Deadlift
- Skater Squat (you can hold on to something)
- Split Squat
Block B – Strength Training: 3 exercises 1 set 6-10 reps (each side)
- Tall Kneeling Press Up
- Single Arm 1.5 Floor Press
- Single Arm DB Row Off Floor
Block C – Core Training 3 exercises 1 set 6-10 reps (each side)
- Deadbugs
- Forward Off Knee Crawls
- Half kneeling Side Plank Hip Lifts
- Side Plank Half Kneeling
All the movements for this strength training session can be found here: https://www.youtube.com/playlist?list=PLkkzmpRneOpTAnC8x7_-xNaRePO6sg5lu
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I understand that some people are still dealing with winter or the road conditions aren’t great for riding outdoors quite yet. Hopefully you have access to a trainer, rollers or spin/watt bike to help you get through the spring thaw. Just do your best and keep moving!
That’s it for this one, I will be back in a couple of weeks to talk about another training topic and to give you another two weeks of training.
-Jamie