Periodization Training
The concept of periodization is to break down your training into 4 separate blocks throughout the year so you can maximize your performance for “peak” events at some point during the season. This type of training allows you to build your fitness to a higher level than ever before and you will stay motivated because the results will be rewarding and apparent as you progress from one period to the next. The four periods are broken down into the foundation period, the preparation period, the specialization period and finally the transition period. As we move from one period to another we will continue to increase our workload as we get closer to reaching our goals.
Foundation Period
This is the longest and most important period as we overload the aerobic engine with strength training and long rides of low to moderate intensity. The aim of this period is to ride extended periods of time using only the aerobic system (>65%) To use the anaerobic system during this period of time will only hinder your ability to achieve your goals as you enter the preparation and specialization periods so it is very important to leave the hard work for later and focus on a good foundation to work from.
As stated above, the training during the foundation period focuses on aerobic development and strength training. Improving the power and capacity of the aerobic engine requires workouts that overload the aerobic system for prolonged periods of time. This means doing endurance workouts with minimal interruptions for several hours 3-4 times per wk for the next four months without using the anaerobic system during these ride.
Nutrition during the Foundation period
Carbohydrate: 2.5-3 g/lb
Since the volume is high and the intensity of our riding is low during this period we will rely on a balanced mixture of carbohydrate and fat for fuel during these workouts. The longer the workout, the higher the reliance on fat for energy, since glycogen stores only last 90 minutes (2-3 hrs if your eat/drink carbohydrate during exercise). Fatigue sets in just as you deplete your muscle-glycogen stores and you have a limited store in your muscles and liver so it makes since that you are forced to slow down as your fuel tank nears empty. As you run out of high octane fuel (muscle glycogen) your body must rely more heavily on fat for fuel. Although you have virtual unlimited supplies of fat, it doesn’t supply energy as quickly. As a result, you can continue to exercise, but the intensity you can sustain decreases.
Strength training workouts will also place a high demand on carbohydrate stores, because strength-training activities like weigh training and pilates involve powerful movements. To rapidly get enough energy for these activities, you use your anaerobic system which is powered almost entirely by carbohydrate. As a result, you burn through carbohydrate stores as well during these activities.
In order to ensure that you are ingesting enough carbohydrate to replenish your glycogen stores before your next endurance workout or strength workout, you should ingest 2.5-3 grams of carbohydrate per pound of body weight everyday during the foundation period.
Protein: 0.5-0.6 g/lb
As an athlete, you do need more protein than the RDA calls for, but the increase is small, and most people don’t need heavy supplementation to meet it. Instead of 0.35 g/lb from the RDA, athletes in the foundation period should consume 0.5-0.6 grams of protein per pound of body weight or roughly 13 percent of total caloric intake. This should not be much of a challenge for most people because they are usually eating at least this much already. More often than not, you can reduce your protein intake as a means of controlling your caloric intake, because you may be consuming more protein than your body needs or can use.
Compared to nutritional trends that dominated the 1990’s, 13 percent of total calories may seem very low, many popular nutritional programs advise 25 to 30 percent of calories from protein. I advice a lower protein percentage because I am basing it on the optimal number of grams per pound of body weight that your body can absorb, process and actually use to balance your energy, recovery, and developmental needs. The fact that the percentage is lower is irrelevant because the important thing is to get the absolute amount your body needs.
Total Energy and Fat
As we have already given a range for carbohydrate and protein, its now time to determine how much fat we need in our diet. Generally, as an athlete, you should keep your fat intake between 12-30 percent of your caloric intake, and further limit your intake of saturated fat between 6-10 percent of caloric intake. During the foundation period, fat represents 22 percent of total caloric intake and you should be looking to meet these requirements with monounsaturated and polyunsaturated fats since they are less detrimental to your cardiovascular health than saturated fats or hydrogenated oils.
Preparation Period
This period lasts generally 2-3 months and this is the portion of the year when you start to train at or near your lactate threshold (65-85%). During this period, the intensity of the workouts will increase, and you will make the transition from gaining strength and power in the gym to becoming more powerful on the bike. The aerobic and strength work from the foundation period should have been specific to the demands your discipline as a cyclist, but your primary goals were to increase the aerobic engine’s capacity and the amount of total work you could do. As a result of training your aerobic engine during the foundation period, you will feel faster, stronger, and more powerful than you did at the same time last year. You don’t just feel better, you
are in fact stronger and more powerful because your aerobic engine can deliver more power than before and this is very influential since it means that you can sustain a higher pace or power output before your anaerobic system has to kick in. To overload the anaerobic system during this period will lead to increased power output and improved recovery. During this period you should be riding several hours and spending time at or near your lactate threshold.
Nutrition during the Preparation period
Since the volume of training is still pretty high and the intensity of training continues to build on the foundation period, your total energy requirements will also increase during the preparation period. During the preparation period, you are still consuming 65 percent carbohydrate, 13 percent protein, and 22 percent fat, but the increased intensity of your training necessitates a 15 percent rise in your daily caloric intake.
In order to meet your energy needs during the preparation period, you need to eat 3 to 3.5 grams of carbohydrate per pound and 0.6-0.7 grams of protein per pound everyday during the preparation period.
Specialization Period
Competitive athletes focus on a specific or series of events and this is the time of year when you are your strongest, fastest and most prepared for optimal performance. The training intensity during this period needs to be very high, because this is the time of year when you are working on systems that supply energy for maximal efforts. To overload the aerobic system in the foundation period, you worked out longer and at an aerobic intensity. When you wanted to apply a training stress to your anaerobic system, you worked out near or at your lactate threshold during the preparation period. Now that you want to improve your ability to deliver maximum power with both the aerobic and anaerobic systems, your workouts have to be at their most intense.
The positive side of increased intensity is that the workouts are shorter and your overall training volume decreases. The harder you work, the more recovery you will need; and in the specialization period, you’re either working at full throttle or you’re resting. This period can last up to 12 weeks but an 8 week peak is more realistic.
Nutrition during the Specialization period
Carbohydrate: 4 to 4.5 grams/lb
To meet the extreme demands of training, participation, and competition, your energy intake reaches its peak during this period. Carbohydrate can reach 4 to 4.5 grams per pound and can potentially be extended to upward of 5 grams per pound of body weight.
With the amount of absolute carbohydrate so high during this period of the year, it needs to represent more than 70 percent of total calories.
Protein: 0.8-0.9 g/lb
You should aim to eat 0.8-0.9 grams per pound of body weight to maintain your immune system and lean-muscle mass. With carbohydrate representing a higher proportion of total calories and ranging from 4 to 4.5 grams per pound, protein’s percentage contribution increases to about 14 percent during this period.
Fat
Fat should represent around 16 percent of your total daily caloric intake during the specialization period. This is lower than during either of the two previous periods of the year. Essentially, the 5 percent increase in calories from carbohydrate is made possible by reducing your fat intake.
Transition period
Now is when it is time to relax and reflect on your season and recuperate mentally and physically. The goal of training in the transition period is to maintain your aerobic conditioning so instead of sitting on the couch for weeks, reduce the volume and intensity of your training. Add an additional rest day but don’t give up the fitness you’ve worked for throughout the entire season. This is the time of year when I ride with a lot of non-competitive cyclists and enjoy their company on the road.
Nutrition during the Transition period
Carboydrate 2-2.5 g/lb
During this period, you should be getting only 60 percent of your daily intake from carbohydrate
Protein 0.6-0.7 g/lb
Your protein intake should decrease to 0.6-0.7 as a result of your decreased volume and intensity. Protein will represent about 18 percent of your calories during the transition period. Protein is important during this time of year as your body is busy repairing muscles and connective tissues, as well as performing other functions that were neglected while you were training hard.
Fat
During this period, fat will comprise 22 percent of our daily calories. Fat represents a higher percentage of your caloric intake because your total energy intake is reduced
Periodization Training
