I started structured training about a year ago, but I’m still confused about what a year round schedule should look like.
I currently follow a plan that looks like this
Base 1 = November to January
Base 2 = January to March
Build phase = March to May
Specialty/Peak = May to July
First of all : is this OK?
Edit : plans I follow are :
I was considering doing it again next week with slight variations, so I thought I’d rest the month of October.
That said, there is stil 3 months (July, August, September) where I’d like to train.
That brings me the question… what should a year round plan looks like? One that can be repeated for years with variations in the workouts and specialty plans.
I’m not sure AI can really handle the question “What should a year-round schedule look like?” in the way I envision it. It’s essential to understand not only the current point but also the background, because that same goal can be either overly ambitious or perfectly achievable — and that depends more on your past than your present.
An 18-month plan should first address which aspects need to be urgently adressed, in order to enable effective, sustainable, and safe development. This is often referred to as “base”. How long it takes and what it should look like, again, depends on many factors.
Then, you move into a cycled progression, with emphasis on elements that lead toward your goal, but also respecting your individuality. For example, Training Load Distribution, training volume, and recovery cycles can vary greatly depending on your performance profile - something that AI most definitely cannot weigh accurately, as it involves both objective and subjective criteria. Ready-made training plans can help with this, but ideally that depends on your ability to adapt them to your needs and nuances. Not to say integration with nutrition and strenght planning.
That said, here’s my answer to your question: there’s nothing fundamentally wrong with the multi-month cycle you outlined. I’d say it’s okay, yes. But let’s be honest - it’s a bit like asking “what should a modern office building, comfortable, safe, energy-efficient, with good work and social areas look like?” and answering “rectangular, vertical, with one floor on top of the other is ok”.
This. Are you planning to race, or do an event, or you just want to be in shape? The simple answer for any of these is to just get out and ride and stay consistent those 3 months. I’d also say take the month off in August, and then just do a base period starting September-November. Or race cross!
I personally don’t like taking a month off. Mainly because I just fall out of the habit and then it’s harder for me to get started. You also do lose some fitness, but some sort of break is still good. I think you’re better off putting in breaks in throughout the year - I line them up with vacations. Or more accurately, whenever I happen to go on vacation ends up being my break.
I’m not sure why my post got deleted but here’s my answer:
I’m quite weak right now at 237W ftp 72kg, I’d like to raise my FTP to 300w in the next 15-18 months if possible, so I can follow the group I want to ride with.
I’d also like to participate in events of ~150km or more one day.
My primary goal is just to get in shape and get faster for longer. I love riding but not having a plan for 18 weeks makes me a bit anxious.
Just to add to that : I would be absolutely fine in taking 3 weeks off, riding 12 weeks more, taking another 3 weeks off before getting back to my base training. I’m just wondering what to do in those 12 weeks, a short base/build plan? Another base plan before my already long 16 weeks plan in 3 months?
Why take the 3 weeks off? Time off is good, but 3 weeks every 12 weeks is definitely on the higher side. Consistency is key. IMO, you’d be better off during a 24 week period of just riding at level that keeps you around where you are at now or with a very slow build up in volume, with more targeted ways of getting rest and recovery. Or maybe consider something like 4-5 day with more individual days off throughout. Since longer rides are one of your goals, you could also look at 2 long weekend rides and then maybe 2 short rides during the week.
This is just for this period. But I think all that 12 weeks on/3 weeks off is just going to have you losing as much as you gain, and putting more stress on your body than just keeping a more measured, consistent approach.
The recommendation here was : do your event, take a week off. I’d ride for fun if no event, no structured workout
AUG-OCT - Second build to peak 12weeks
The recommendation here was : do your event, take a time off the bike before January. I’d rather ride for fun or do a maintenance plan until mid December where I’d take 2 weeks to rest before January.
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Would that make any sense, peaking 2-3 times throughout the year?
Am I better off just starting a shorter base-build-peak again instead?
That plan sounds excellent to me! If you are keeping your riding fun, you’ll be more consistent and long term that will pay bigger dividends. You may not necessarily need to “peak” again, but with you plan to take 2 weeks off before you start again, that will give you a nice break and chance to do a good recovery.
I have made a 12-month plan for myself and repeat it every year.
My goal is to have 3 to 4 peak times during the season where I plan some main events. So I have a goal to train for.
The main events are different for everyone offcourse.
For me those are a cyclo or gran fondo because these are a challenge for me an motivating me to train a whole year.
There are 4 phases:
Base
Build
Taper
Recovery
Base:
Duration: Typically lasts 8–12 weeks.
Focus:
Building aerobic capacity, endurance, and foundational strength.
Workouts include long, steady rides at low to moderate intensity, with some cadence drills and light strength training.
3 blocks of 4 weeks:
The first Base Block shall be riding in Zone 2 or below 75% of FTP.
In the second block, add one interval session a week in zone 4 right at FTP or just below.
In the third block extend the intervals to 2 times a week.
Intensity: Low to moderate.
Volume: High, as this phase aims to build a strong aerobic base without excessive fatigue.
Build Phase:
Duration: 6–8 weeks.
Focus:
Developing specific cycling skills and increasing intensity. Includes intervals targeting different energy systems,
such as threshold, VO2 max, and anaerobic capacity, along with continued endurance work.
Advanced abilities of Muscular Endurance, Power and/or Anaerobic Endurance are developed as they apply to your goals.
Intervals above Anaerobic Threshold are introduced, targeting the performance goals that your planned event requires.
Intensity: Moderate to high.
Volume: Moderate, with a focus on higher intensity efforts.
Taper Phase:
Duration: 1-2 weeks.
Focus:
Achieving peak performance for specific events or competitions.
Workouts are short but intense, with high-quality efforts and ample recovery.
The focus is to get to the event with the highest fitness, minimal fatigue and optimal form.
Intensity: Very high.
Volume: Low, allowing the body to rest and adapt to the high-intensity work.
Recovery Phase:
Duration: 1–4 weeks, depending on the athlete’s needs.
Focus: Rest and recovery, allowing both the body and mind to recuperate before starting the next training cycle.
Intensity & Volume: Very low, with activities like easy rides, cross-training, or complete rest.
This gives us a 12-month planning with an example of 3 events:
