Heart rate
The most accurate measurement of what our body is experiencing during training is heart rate. That is why we recommend the use of a heart rate monitor. If you want to do it right and use heart rate during training; Do a test. You can do the test at a certified testing center or go to your sports-physician, they will be happy to help you. We will do field testing every 6 to 8 weeks and will calculate the results for you. We set your heart rate in different training zones. So you can train specific.

Periodization

The system is called "Periodization" and all world-class athletes use it, so why don't you? We divide a training year into periods. Each period has a specific physiological (anatomical) purpose. That way we can build fitness in stages. When a period is completed, the fitness benefits gained are maintained in the following period while new aspects of conditioning are introduced. In the last week of a period we plan a test to measure progression. We use 6 periods in one season: Base, Build, Intensity, Peak, Race, Rest. Depending on your goal or abilities, the periods will last from 2 to 12 weeks. To let our bodies adapt we work in a 4 week cycle; 3 weeks of building (duration and intensity). Every 4th week a restoration week, decrease duration and intensity.

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Base: This is the first period of the new training year and we work on general fitness. Endurance work on low intensity is important (low heart rate) at this stage, further more we do some strength training. However we can't neglect formwork and flexibility. As the Base period progresses we add a little more intensity towards strength and form training.

Build: This is the period where we are going to increase volume of training (duration) and are going to add more specific power and form workouts. We build power when we ride/run uphill hard (not strength). We build strength if we ride at a higher gear with high cadence or do several sets of high frequency pace runs. We should maintain this over a longer period of time. Some of these added workouts are done just 5 to 10 heartbeats p/m under AT. We can/may increase duration of the intervals but intensity should be the same during this period.

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The build period lasts from 4 to 12 weeks. Athletes with less then 3 years of experience and 12 weeks of Base work should stay in this build period for 4 weeks. Build and Intensity (our third period) are the most demanding periods of our training year. This due to the weather conditions (in most parts of the world), it is hard to do those long endurance workouts in cold/rainy weather.

Intensity: The third period is called intensity and lasts 4 to 8 weeks. In this period we maintain our long extensive interval sets and add the somewhat intensive intervals (AT workout sets). We should keep our training volume high at this stage of the year or even increase it. The longest workouts are about the same duration as the longest races we will compete in. Intensity of the (longer) endurance workouts should still be in the lower intensity zones (low heart rate). When you are considering going for a training-camp, this is the time to do so.

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Peak: The peak period prepares us for the racing period. Our total training volume can increase a little; most of the time we will add one longer workout (overdistance). Intensity of training is at the top and we can do some training-races. We also add some more hard intensive intervals (up or slightly above AT level). We will also add some specific power and strength workouts too. Peak period lasts 4 weeks.

Race period: During the race period our total training volume will decrease but intensity will be the same (due to the races). Sprint workouts will just do that. During race period we go back to a 2-week cycle instead of a 4-week cycle (one high and one low). It is very important to recover the day after a race or an intensive interval. That is why we do some recovery workouts too. Beside the recovery workouts we can do some form workouts to recover.

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The duration of the race periods varies per individual. Pro athletes will extend this period (a pro cyclist will start his race period at the end of February until the last week of October). Most of us mortals will have a race period of 2 to 6 weeks. If the race period is long we try to get a twin peak year (a double periodization year with two main goals with a rest period in between).

Rest After a hard days work you deserve a rest, and that is true. Most of the time we take 4 weeks of rest after a season. Most athletes will go for short endurance workouts at this stage of the year. But if you want you can rest or do something completely different in this stage of our training year. Besides the important thing is to have fun and if you want to sit down in front of the TV, just do it.

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