You may have heard that following a periodization approach for your indoor cycling classes will help riders progress, encourage outdoor cyclists to attend your classes and provide some “smart” variety. However, it can be tough to navigate all of the macrocycles, mesocycles and microcycles. It can also get confusing to your riders if you try to explain the intricacies of your “master plan”. Plus, what do you do with the people that show up for the first time when you are at the pinnacle of intensity? Don’t fret. Here is a simple approach.
First, A “Quick” Overview of Periodization
Periodization has been a popular approach to training for many years. Simply, it is time management for athletes. You start with a goal (or time of year) and work backwards. Goals can be as simple as better fitness, a charity ride, getting in shape for a cycling vacation or a competitive event. To train for the goal, one starts easy and over time (weeks and months), builds the intensity of the workouts and progresses from general training to very focused, targeted efforts. Using periodization, the annual schedule is structured into multiple “periods” with a goal of delivering top performance at the apex of training (or your goal).
Typical periods look as follows: Preparation, Base 1, Base 2, Base 3, Build 1, Build 2, Peak, Race and Transition. Generally, the preparation period starts at the end of December with a goal of reaching peak conditioning in the June/July timeframe.
The Challenge
Trying to remain strict to the specific periods of training (e.g. Base 1, Base 2, Base 3, etc.) can be tedious and a bit of an overkill for large groups. People are going to enter your class at different skill and fitness levels and you need to take them where they’re at. Climate can also affect how periodization is applied. I live in Boston, so the general progression I listed above works. My weather is cold and nasty November through most of March, so it is easier to focus on “base” work since outdoor rides are few and far in-between. If you live where it is warm most of the year, this may not be a factor. Further confusing things are our “cycling” seasons. For example, the collegiate cycling teams, due to college semesters, have races that start much earlier in the year than the regular cycling season. As a result, they start their periodization plan much earlier. Their racing season is just ending as the weather starts to get nice here in New England. Considering all of this, what do you do?
Think Guidelines NOT Strict Periods.
In the beginning of the (training) year, riders will need to start reconditioning the body after taking a needed break. This includes developing their aerobic ability, leg speed and muscular endurance. This reconditioning will take a few months. Once this foundation of fitness has been developed, more focused, aggressive efforts can be attempted. These may include, intervals, explosive efforts and muscular strength work. For the remain 3-4 months of the cycling season, riders will then enter their peak fitness and focus on very specific training to increase aerobic capacity (VO2max) and anaerobic endurance. As the year (or season) winds down, it is time to have some “unstructured” fun as we transition to full recovery and look forward to the next year.
Here is a Sample of a Simple Periodization Approach.
Preparation and Base Periods (January – March)
Group these 2 focuses together. Provide riders with drills that allow them to work on their pedal stroke and leg speed. Give them steady aerobic efforts that range between 70% and 80% of their perceived effort (PE). You don’t have to go too EASY. Many instructors shy away from “endurance” training because they think it will be boring for their riders. If on defines endurance training as only working steadily at 65-70% of a riders perceived exertion, then yes, boredom is inevitable. Endurance training can bring rider’s to their anaerobic/lactate threshold (~80-85% PE). This gives you a great range of intensity to work with. This also allows you to put them on long climbs (10 to 20+ minutes) that build muscular endurance. Some riders may even squawk about only targeting 80% of their PE. The reality is, if they actually held 80% of their perceived effort for 45 minutes (without recovery), that would be one killer workout.
Build Period (April – May)
Start to introduce intervals and muscular strength efforts that target 80+% of their perceived effort. Basically, begin to drive them above their anaerobic or lactate threshold. Add some explosive efforts in the form of sprints, attacks on climbs, seated accelerations and jumps (cycling-specific jumps) and you’ve got some killer variety. Continue to mix in those Base workouts from time to time to reinforce technique and form.
Peak & Race Periods (June – September)
Basically, anything goes during this time. Give them some training that challenges their capacity. Throw in some epic climbs and sprinkle in stages of various races such as the Tour de France. Hit them with the kitchen sink.
Transition & Fun (October – December)
Have some fun! Taper down the intensity of the workouts. Since this can be a holiday season for many, you can jump on a few holiday themes. One workout my classes look forward to is the “Turkey Ride” around the Thanksgiving holiday. We use a chart that literally looks like a turkey, eyeballs and all. We start at the front of the bird (fast twitch muscle) and work toward the back of the bird (slow twitch muscle). It is just a fun way to throw a variety of drills together. Whatever you do, back away from the strict training and just ride. That is what cyclists do this time of year. It’s coffee-ride season (hey, that’s not a bad idea).
Give them a Test!
One of the built-in concepts of periodization training is “testing”. Generally, regardless of the period, riders are encouraged to train for 3-4 weeks and then take an easy week to recover. At the end of this easy week, many coaches will put their riders through a test to see if they are adapting to the training. This concept works nicely for indoor cycling as well. Give your riders 3-4 weeks of specific training and then give them one week when you review (test) all of the elements you covered during the previous weeks. Not only is it a great way to deliver a very varied workout, but it is usually pretty easy to build a workout profile, because you just use the music from the last few weeks. It’s like a freebee.
Options for Everyone
Get in the habit of creating a number of options for each drill. This will enable you to accommodate both the new (possibly unconditioned) rider and your dedicated followers regardless of the intensity of the workout. Your riders will appreciate the progression and the ability to actually see and experience improvement. Outdoor cyclists will enjoy coming to your classes because they know the training will be appropriate (you won’t be throwing max sprints at them in January).
A side benefit of using different workouts throughout the year is that you don’t get tired of your own music and profiles. By the time January rolls around again, you have not used those Preparation and Base workouts in over 8 months (and your riders haven’t either). Give it a shot. You just may find that you CAN please everyone (well, almost).
