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HOW DO I PLAN A TRAINING BLOCK FOR CYCLING RACES?
A well-structured training block can be the difference between surviving a cycling race and thriving in it. Riders of all levels—from amateurs chasing personal bests to elites eyeing podiums—benefit from strategic planning. Training blocks involve focused periods of work where intensity, volume, and recovery are carefully balanced to push the body toward peak performance. Unlike random workouts, they follow principles of progression and specificity. This article explores how to design and execute an optimal training block for cycling races, including goal setting, workout types, recovery management, and practical tips for real-world application.
Understanding training block structure
A training block is a structured phase in a cyclist’s program, typically lasting three to six weeks, followed by a recovery week. Each block has a clear objective, such as building endurance, improving threshold power, or sharpening race-specific intensity. By organizing training into blocks, athletes avoid stagnation and continuously challenge their physiology.
The foundation of any block is the principle of progressive overload—gradually increasing stress to stimulate adaptation. Too little stress, and fitness plateaus; too much, and burnout or injury follows. Striking this balance is the art of planning.
Key phases of a block
Base phase: Focus on aerobic endurance and long steady rides.
Build phase: Introduce intensity through intervals and tempo sessions.
Peak phase: Race-specific sharpening with high-intensity, low-volume efforts.
Recovery phase: Reduced load to allow adaptation and freshness.
By sequencing blocks strategically, cyclists arrive at races with both fitness and freshness. The timing depends on race calendars, fitness levels, and personal goals.
Designing workouts and intensity
Once the block structure is defined, the next step is planning individual workouts. Effective cycling training blocks mix endurance rides, intervals, strength training, and recovery days. The aim is to target different energy systems while preventing overtraining.
Workout types in a cycling block
Endurance rides: Long steady sessions at low intensity to build aerobic capacity.
Threshold intervals: Sustained efforts at or near FTP (functional threshold power) to boost race pace.
VO2 max efforts: Short, intense intervals improving oxygen uptake and peak performance.
Sprint training: Explosive bursts to sharpen finishing speed.
Strength and conditioning: Off-bike workouts supporting muscular balance and injury prevention.
The balance of these workouts varies depending on the type of race targeted. For example, criterium riders may emphasize sprint and VO2 efforts, while endurance riders focus more on threshold and long rides.
Intensity distribution
Successful training blocks often follow the 80/20 principle: about 80% of training at low intensity and 20% at high intensity. This polarised model ensures volume without constant fatigue. Power meters and heart rate monitors are valuable tools for tracking effort and ensuring workouts hit the desired zones.
By carefully distributing intensity and mixing workout types, cyclists maximize adaptations while minimizing burnout risk. Each session must connect back to the block’s primary goal.
Balancing recovery and race readiness
A common mistake among cyclists is underestimating recovery. Training stimulates adaptation, but it is rest that allows growth. Skipping recovery compromises progress and increases injury risk. Smart planning integrates rest days, lighter sessions, and recovery weeks into every block.
Recovery strategies
Sleep optimization: Aim for 7–9 hours per night, with naps if needed.
Nutrition: Emphasize carbohydrates for fuel, protein for repair, and hydration for performance.
Active recovery: Easy spins, yoga, or mobility sessions to promote blood flow.
Mental reset: Balance training with downtime to prevent burnout.
As a race approaches, tapering becomes critical. A taper involves reducing volume while maintaining intensity, typically over one to two weeks. This allows fatigue to drop while keeping the body primed for peak performance.
Signs of readiness
Indicators that an athlete has executed a block effectively include improved power numbers, fresher legs, and greater confidence. Subjective measures, like feeling strong in training and motivated to race, are as important as metrics. The ultimate test, of course, is race-day performance.
By respecting the balance between work and rest, cyclists ensure training blocks deliver their intended benefits. The goal is not just fitness, but readiness—arriving at the start line sharp, strong, and mentally focused.
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