training stress. The progression in training volume and intensity occurs gradually over different cycles of training
referred to as periodization. Periodization is the structure of a comprehensive training program to produce a progressive
increase in training stress from cycle to cycle. It is one that emphasizes gradual adaptation and compartmentalization
of the various aspects of the training process. Cycles are divided into weekly, monthly and yearly periods. Training
periods are divided into microcycles of one - two weeks and mesocycles of three - six weeks.
The progression from week to week or cycle to cycle should not be a steady increase in volume and intensity, but rather
should reflect a stair case progression with periods of reduced volume and intensity at certain times during a training
period, season or year. This allows the body to have periods of rest to allow recovery and adaptation to the increasing
training loads. A common training pattern is to progressively overload the body for the first three weeks with decreasing
the volume and intensity the fourth week.
The different phases of training with specific goals and objectives are outlined below:
General Preparation Phase – Base Phase
Goals:
1. Improve overall fitness (training to train)
2. Increase training volume
3. Improve specific sports skills
Training Objectives:
1. Aerobic endurance
2. Anaerobic endurance
3. Muscular strength
4. Sports skills and biomechanics
Length: 4 – 16 weeks
Specific Preparation Phase-Intensity Phase
Goals:
1. Identify weak areas and enhance systems needed for competition
2. Improvement of high quality performance – refine fitness
3. Event specific training
Training Objectives:
1. Muscular endurance
2. Anaerobic endurance
3. Power
Length: 4 – 12 weeks
Pre-Competition-Peaking
Goals:
1. Bridge Specific Prep and Competitive phases
2. Fitness consolidated
3. Obtain peak performance
4. Rehearse racing tactics
Training Objectives:
1. Decrease training volume, duration and frequency
2. Maintain training intensity
3. Improve speed
4. Time trials, B races and off-distance races to predict performance capacity and identify weaknesses
5. Develop race readiness
6. Rest to recover and reach higher levels of adaptation
Length: 1 – 4 weeks
Competition-Racing
Goals:
1. Peak performance for key races
Training Objectives:
1. Maintain race specific physiologic systems
2. Decrease training volume and frequency
3. Maintain training intensity
4. Psychological preparation
5. Peak performance racing
Length: 1 week
Transition-Rest and Recovery
Goals:
1. Rest, Recover and Rejuvenate
2. Assess race performance and identify successes, strengths and weaknesses
Training Objectives:
1. Injury healing
2. Metabolic system recovery (nutrition and hydration)
3. Significantly reduced training volume, intensity and frequency
4. Cross train
Length: 1 – 6 weeks depending on physical and mental health of athlete
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