Cycling is a sport that requires a lot of training to achieve success. While putting in the hours on the bike is crucial, it’s also important to have a structured training plan that takes into account the different aspects of the sport. This is where training periodisation comes into play.

What is Periodization Training?

It is the process of dividing your training into distinct periods or phases, each with a specific focus. By doing this, you can target specific aspects of your fitness and improve your overall performance. In this blog post, we’ll take a closer look at training periodisation in cycling and how it can benefit your training.

Phases of Cycling Periodisation

There are typically three phases in a periodised training plan: base training, build training, and peak training. Each phase has a specific purpose and builds on the previous phase to help you achieve your cycling goals.

1. Base Training: The base training phase is the foundation of your training plan. During this phase, you’ll focus on building your endurance and developing your aerobic system. This phase typically lasts for several months and involves long, steady rides at a low intensity.
2. Build Training: The build training phase is where you start to focus on improving your power and speed. During this phase, you’ll incorporate high-intensity intervals and hill repeats to improve your anaerobic fitness. This phase typically lasts for several weeks to a few months.
3. Peak Training: The peak training phase is where you fine-tune your fitness and prepare for your goal event. During this phase, you’ll focus on maintaining your fitness while reducing your training volume. You’ll also incorporate race-specific intervals to prepare your body for the demands of your goal event.

Benefits of Periodisation

There are several benefits to using a periodised training plan in cycling. Here are just a few:

1. Improved Performance: By targeting specific aspects of your fitness during each phase of your training, you can improve your overall performance on the bike.
2. Reduced Risk of Injury: By gradually increasing the intensity and volume of your training, you can reduce the risk of overtraining and injury.
3. Better Recovery: By incorporating rest and recovery periods into your training plan, you can allow your body to recover and adapt to the training stimulus, which can lead to better performance.
4. Increased Motivation: By setting specific goals for each phase of your training, you can stay motivated and focused on your cycling goals.

In conclusion, training periodisation is a valuable strategy for improving your cycling performance. By following a structured training plan that takes into account the different phases of periodisation, you can achieve your cycling goals and become a better cyclist. You can read more about it here.

If you’re interested in implementing periodisation into your training plan or would like to have a personalized training plan developed for you, reach out to us. Our team of experienced coaches can help you develop a training plan that’s tailored to your specific needs and goals. Don’t hesitate to contact TF Coaching team to take your cycling performance to the next level!

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         For many cyclists, the love for the sport runs deep. Whether you’re out on a ride, or stuck inside due to bad weather, immersing yourself in the world of cycling literature is a great way to deepen your appreciation for the sport. From improving your technique to understanding the history and culture of cycling, there’s a book for every cyclist.

         In this blog post, we’ll explore some of the best books on cycling that every enthusiast should have in their collection. So, grab a cup of tea, get comfortable, and discover the world of cycling through these amazing books.

Essential Reading:

1. “The Rider” by Tim Krabbé – This classic book takes you on a journey through the physical and mental challenges of a single day’s ride. With its lyrical prose, “The Rider” offers a unique and profound meditation on the sport of cycling.
   
   
2. “The Secret Race” by Tyler Hamilton and Daniel Coyle – This is an insider’s look at the culture of professional cycling, and provides an in-depth exploration of the doping scandals that have rocked the sport.
   
   
3. “Merckx: Half Man, Half Bike” by William Fotheringham – This book provides a detailed account of Merckx’s life and career, including his major victories, personal struggles, and impact on the sport of cycling. Fotheringham draws upon extensive interviews and research to present a compelling portrait of a complex and driven athlete.
   
   
4. “The Winning Mind” by Dr. John F. Murray – This book focuses on the mental aspects of cycling and provides practical advice on how to train the mind to reach peak performance.
   
   
5. “The Cyclist’s Training Bible” by Joe Friel – This book equips cyclists of all abilities with every detail they must consider when planning a season, lining up a week of workouts, or preparing for race day.
   
   
6. “The Complete Guide to Bike Maintenance” by Tom Demerly – This is a comprehensive guide to bike maintenance, covering everything from basic repairs to advanced techniques for keeping your bike in top condition.
   
   
7. “Cycling Science” by Max Glaskin – This book provides a detailed overview of the science behind cycling, from anatomy and physiology to aerodynamics and training methods.
   
   
8. “Bike Fit” by Phil Burt – A  guide to efficient and comfortable bike fit. Burt, a renowned physiotherapist and former Performance Director for the British Cycling Team, shares his expertise on anatomy, biomechanics, injury prevention, and fitting techniques. The book includes illustrations and step-by-step instructions, making it a useful resource for riders of all levels looking to optimize their riding experience.
   
   
9. “Roubaix” by Tim Moore – This is a humorous and entertaining account of the grueling Paris-Roubaix race, and provides a unique look at the world of professional cycling.

In conclusion, these books are just the tip of the iceberg when it comes to the wealth of cycling literature available. Whether you’re looking to improve your technique, understand the sport, or just enjoy a great read, these books offer a wealth of knowledge, inspiration, and entertainment for cyclists of all levels. For more book ideas click here!

So, add these books to your library, hit the road, and enjoy the ride. But remember, there are a lot more books out there to discover and explore, so keep reading and never stop learning about the world of cycling!

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So here is selections of tips for cycling in cold weather we crafted for you:

1. Introduction to Winter Cycling

Winter presents a unique set of challenges for cyclists. As temperatures dip, and the weather becomes harsher, you might think of stowing your bike away. However, with the right preparation and mindset, winter cycling can be a rewarding and enjoyable activity.

2. The Importance of Mudguards

Investing in good mudguards can make winter rides more comfortable. They prevent splashes of cold water, which can dampen your spirit as well as your clothes. Even a small tail under your seat can make a significant difference.

3. The Power of a Quick Run

When your feet get cold, consider hopping off your bike and running for a short while. This quick action can increase blood flow to your feet and help warm them up.

4. The Magic of a Thermo Bidon

A thermo bidon or insulated water bottle is a great companion for winter rides. Filled with warm drinks like tea with honey, it can provide a quick energy boost and a warm pick-me-up when you need it.

5. Dressing Right for Winter Cycling

Dressing for the weather is key to enjoying your winter rides. Opt for quality gear that keeps you warm but also breathes well. Remember, overdressing can lead to excessive sweating which can quickly turn to cold, damp discomfort. A winter outer layer that’s water-resistant, like Gore-Tex, is a great choice.

6. Benefits of High Cadence Cycling

If you start feeling cold during your ride, try a 20-second high cadence effort. By increasing your heart rate, this can help circulate more blood to your legs and warm you up.

7. Choosing the Right Cycling Routes

The right routes can make winter cycling more enjoyable. Pick places where you can maintain a slower speed but the same power output. This reduces the cold wind blowing against you. Forest trails are a great option.

8. Using Fatty Cream for Protection

Applying fatty cream to exposed skin areas like your face and knees can protect them from the biting cold. Even a basic cream like Nivea can work wonders.

9. Eating Right for Winter Cycling

Cold weather increases calorie burn as your body works harder to stay warm. Be sure to fuel up properly before your ride and carry extra food compared to what you’d take during summer.

10. Checking the Weather App

Checking the weather forecast for your planned route can save you from unexpected surprises. Look at the conditions in and around your route to make informed decisions.

11. The Full Gas Approach

If all else fails, just ride harder! Pushing your limits can increase your body heat and keep you warm throughout the ride.

For more tips, visit this article.

Stay fit this winter my friends!

If you have any questions or want to take your fitness to next level, you can contact us using the contact form in Home page!

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