🛠️ Fine-Tuning Performance through Periodisation & Block Training
📘 What Is Training Periodisation?
Periodisation divides your training year into three nested cycles:
- Macrocycle: The entire season (6–12 months)
- Mesocycle: A focused block (3–6 weeks)
- Microcycle: A single week
According to modern coaching practice, mesocycles—each with a distinct goal like endurance, threshold, or strength—are essential for sustained progress. Coaches now routinely test performance between blocks to adjust training precisely .
🔄 Block Periodisation: Focused & Fast
Unlike traditional linear builds, block periodisation compresses specific training types into concentrated short blocks, which recent reviews associate with significant improvements in VO₂max, lactate threshold, and peak power in cyclists . Though no single model dominates, block approaches seem especially effective over 8–12 weeks .
🧪 Why This Approach Works
- Targeted stress: Each block focuses on a single physiological ask—say, threshold power.
- Optimised adaptation: A hard block followed by recovery upregulates adaptation with minimal fatigue.
- Performance feedback: Testing at mesocycle ends ensures you’re on track or need recalibrating .
🏁 Sample Periodised 12‑Week Plan
Weeks | Focus | Weekly Structure |
|---|---|---|
1–4 | Aerobic Endurance | 3×2 h Zone 2 rides, 1×45 min threshold intervals, 1 strength session |
5–8 | Threshold Power | 2×45 min Zone 4, 1×3×10 min threshold, aerobic spins, strength |
9–12 | VO₂max Blasts (Block) | 2×6×3 min at VO₂max (+2 mins easy), 2 aerobic rides, 1 strength |
Note: Include a deloading microcycle every 4 weeks: reduce volume by ~30%, keep intensity.
🎯 Microcycle Example (Week 10)
- Monday: Rest
- Tuesday: VO₂max—6×3 min at max aerobic power, 3 min recovery pumps
- Wednesday: 1 h easy spin (active recovery)
- Thursday: Strength session (squats + lunges)
- Friday: Threshold—3×10 min Zone 4 with 5 min recoveries
- Saturday: 2 h Zone 2 endurance ride
- Sunday: 90 min cruise + short sharp sprint efforts
🧠 What the Science Says
- VO₂max & thresholds improve markedly with block models over 8–12 weeks .
- Mesocycle testing lets you adapt training smartly, rather than blindly following plans ().
- When comparing intensity-distribution strategies, no single model beats the rest outright—but using blocks adds clarity and focus ().
🧩 Putting It All Together
- Define your macro goal, e.g. autumn sportive or early-season TT.
- Plan mesocycles with specific targets: base → threshold → VO₂max.
- Use testing at each mesocycle’s end to inform the next block.
- Insert deload weeks regularly to prevent burnout.
- Blend strength work twice weekly for muscular resilience.
🏆 Final Wrap
Block periodisation delivers focused intensity and tangible performance spikes, while mesocycle testing ensures you’re always adapting intelligently. This isn’t just training—it’s a roadmap to peak at your chosen moment, without burning out on the tread of vague plans.
