Phases of cyclist training: complete guide
Structured training is essential for any cyclist, whether amateur or professional, who wants to improve their performance and prevent injuries. In this comprehensive guide, we'll explore the key phases of cyclist training, providing a detailed look at each stage and how to optimize your training routine. We will address from the general preparation phase to the specific one, the peak of form and the transition phase, without forgetting the crucial recovery phase where pressotherapy plays a fundamental role.
General preparation
Objectives and benefits of the base phase
The general preparation phase, or base phase, aims to develop solid aerobic capacity and a strong muscular base. This phase focuses on improving cardiovascular efficiency, increasing endurance and the ability to withstand more intense workouts in later phases. Benefits include better long-term performance, greater efficiency in energy use, and reduced risk of injury.
Types of training in the base phase
Training in this phase includes long, low-intensity rides, technique exercises, and strength work. Cross-training sessions , such as swimming or running, are recommended to improve aerobic capacity without overloading the muscles specific to cycling.
Specific preparation (construction)
Construction Phase Goals
The building phase focuses on increasing endurance and specific strength needed for competitions. Here, the aim is to improve power and speed, preparing the cyclist for the specific demands of racing.
Specific training and its impact
During this phase, high intensity intervals, hill training, and race simulation sessions are incorporated. These workouts help improve anaerobic capacity, power output, and recovery ability between intense efforts. The impact is a significant increase in performance during competitions.
Peak form (competition)
Objectives of the competition phase
The main objective of the peak form phase is to achieve maximum performance coinciding with key competitions. This phase focuses on optimizing the cyclist's physical and mental condition so that he can perform at his best in important events.
Training and tapering strategies
Training strategies include adjustments to workout volume and intensity to maximize freshness and performance. Tapering, or progressive reduction of training load, is crucial to allow the body to recover and reach its peak performance on competition day.
Transition (active rest)
Importance of active rest
The transition phase is vital for recovery and maintenance of physical fitness. It allows the body to recover from the intense training and competition phases, and prepares the cyclist for the next training cycle.
Recommended activities during the transition phase
During this phase, low-impact activities such as swimming, walking, and mobility exercises are recommended. These activities help maintain mobility and overall health without adding additional stress to muscles and joints.
Nutrition and hydration
Nutritional planning for cyclists
A balanced diet is essential for performance and recovery. An adequate intake of carbohydrates, proteins and healthy fats is recommended. Additionally, it is important to plan nutrient intake before, during and after workouts to optimize performance and recovery.
Importance of proper hydration
Maintaining adequate hydration is crucial for the cyclist's performance and health. Dehydration can negatively affect performance and increase the risk of injury. It is essential to drink enough water and electrolytes before, during and after workouts.
Periodization of training
Structure of macrocycle, mesocycle and microcycle
The periodization of training is structured in macrocycles, mesocycles and microcycles. The macrocycle covers the entire year of training, divided into specific phases. Mesocycles are 3-6 week blocks of training with a specific goal, and microcycles are shorter units, usually one week long, that detail daily training sessions.
Practical examples of mesocycles and microcycles
One mesocycle may focus on aerobic endurance with long, easy rides, while another may focus on strength with hill workouts and sprints. Microcycles must balance workload and recovery to maximize adaptation and performance.
Recovery
The importance of recovery in cycling training
Recovery is essential to avoid overtraining and improve performance. Without proper recovery, muscles are not repaired or strengthened, which can lead to injury and decreased performance.
Benefits of pressotherapy in recovery
Pressotherapy is a recovery technique that uses pressure to improve blood and lymphatic circulation . Its benefits include reducing swelling, eliminating toxins and accelerating muscle recovery. It is especially useful after intense training or competitions.
How to use pressotherapy for optimal recovery
To use pressotherapy, it is recommended to perform sessions of 30 to 50 minutes after intense training. It is important to consult a specialist to receive a personalized evaluation and select the appropriate equipment.
Evaluation and adjustments of the plan
Progress monitoring methods
Evaluating progress is essential to adjust the training plan. Methods such as time tests, power tests, and overall feeling of fitness help measure training progress and effectiveness.
Adaptation and flexibility of the training plan
A good training plan should be flexible and adapt to the needs and circumstances of the cyclist. It is important to adjust the plan based on progress, health and personal life to maintain a proper balance.
Tools and technology
Devices and analysis software for cyclists
Using devices such as power meters, tracking apps, and analysis software can optimize training. These tools help monitor performance, analyze data, and adjust the training plan to continually improve.
