Periodization Defined

This is an extension of this post.

Periodization is the process of dividing your training year into distinct periods, with each period having a different purpose.  The six most common periods include: Preparation, Base, Build, Peak, Race and Transition.

Preparation (3-8 Weeks)
This is late fall, early winter, following a break from training.  Friel calls this period: “training to train” period.  Cross-training is the main focus.  Personally, this is when I mountain bike and actually enjoy the views.  Maybe do night-riding.  When snow appears, or if, then I go XC skiing and most certainly snowboarding.

Base (9-12 Weeks)
The base period is actually broken into three parts: Base 1, Base 2, Base 3, with each part serving a different purpose.  Each base period lasts anywhere from 3-4 weeks.  If you look at the figure to the right, you can see that there is more importance placed on volume than intensity.

During base training, on-bike training gradually replaces cross-training.  The last few days of each of these periods is devoted to resting, recovery and testing.  The training focus in all three periods is endurance, force and speed skills.  However, in Base 2, muscular endurance training is introduced and by Base 3 it makes up a significant portion of the training program.  Weight training does continue. 

Build (6-9 Weeks)
Much like the Base periods, Build is also broken into parts, but only two parts: Build 1 and Build 2.  The Build period means more time devoted to anaerobic endurance, muscular endurance, and power. 

Build 1 is the bridge between Base 3 and Build 2.  The time when the body adapts to more intense training.  Both Build 1 and 2 can last three to four weeks, with rest and recovery the last few days of each period.  If you look at the figure above, you will see intensity passes volume during the Build periods. 

Peak (1-2 Weeks)
During this time, volume is drastically reduced.  You can read more about Peak (aka tapering) here.  A low-priority race is a great way to produce a Peak.  About every 72 hours, include a high intensity, race specific workout. 

Race (1-3 Weeks)
Now you’re heading into the race weeks.  One brief, high-intensity workout about four days before your race will ensure both mental and physical peak.  Be careful with the Race period.  The longer you stretch it out, the greater the risk of losing fitness due to decreased training. 

Transition (1-4 Weeks)
This period generally follows a race period.  It’s a good idea to take a break and sort of ‘reset’ your physical and mental state before heading back into another series of periods.  The purpose of Transition is rest and recovery. 

The table below gives you an idea on what type of workouts fit into each period.  It’s from Mountain Bike Training Bible by Friel.  For triathlons, it gives you an idea on what to target.