Periodization for Cycling: Structured FTP Training Plans
Learn how to structure your training year to maximize FTP gains, prevent plateaus, and achieve peak performance for your target events.
Understanding Periodization for Cyclists
Periodization is a systematic approach to training that structures your cycling year into distinct phases, each with specific goals and training emphases. Rather than training with the same intensity year-round, periodization allows you to progressively build fitness, target different physiological systems, and time your peak performance for key events.
For cyclists looking to improve their Functional Threshold Power (FTP), periodization offers a roadmap for sustainable, long-term development while minimizing the risk of overtraining, burnout, and plateaus. This guide explores how to implement periodization principles specifically for FTP development.
Key Benefits of Periodized Training:
- Prevents plateaus by systematically varying training stimulus
- Reduces injury risk through planned recovery periods
- Optimizes adaptations by targeting specific physiological systems
- Times peak performance for your most important events
- Provides structure to maintain motivation throughout the year
Traditional Periodization for FTP Development
Traditional periodization divides the training year into distinct phases, each with specific goals and training emphases. This approach is based on the principle of progressive overload, where training stress gradually increases followed by periods of recovery to allow for adaptation.
The entire training year (typically 9-12 months), often structured around a primary goal or competitive season.
Training blocks of 3-6 weeks focused on specific adaptations (e.g., aerobic endurance, lactate threshold).
Weekly training patterns that balance workload and recovery, typically following a hard/easy pattern.
Progressive increase in volume and/or intensity followed by recovery periods to allow for adaptation.
The Four Phases of Traditional Periodization
| Phase | Duration | Focus | FTP Development |
|---|---|---|---|
| Base/Foundation | 8-12 weeks | Aerobic endurance, high volume, low intensity | Building aerobic foundation for later FTP work |
| Build | 6-8 weeks | Increased intensity, FTP-specific workouts | Direct FTP improvement through threshold intervals |
| Specialization/Peak | 2-4 weeks | Race-specific intensity, reduced volume | Maintaining FTP while sharpening race-specific abilities |
| Transition/Recovery | 2-4 weeks | Active recovery, unstructured riding | Mental and physical recovery before next cycle |
Sample Base Phase FTP Development Week
- Monday: Rest day or very light recovery ride (Zone 1)
- Tuesday: Endurance ride with 3 x 10 min tempo intervals (Zone 3)
- Wednesday: Long endurance ride (Zone 2)
- Thursday: Recovery ride (Zone 1-2)
- Friday: Endurance ride with 2 x 20 min sweet spot intervals (Zone 4)
- Saturday: Long endurance ride (Zone 2)
- Sunday: Medium endurance ride with hills (Zone 2-3)
Block Periodization for Advanced Cyclists
Block periodization is a more contemporary approach that concentrates specific training adaptations into shorter, more focused blocks. This model is particularly effective for experienced cyclists who need a stronger stimulus to continue making gains.
Key Differences from Traditional Periodization:
- Shorter training blocks (typically 2-4 weeks)
- Greater focus on fewer abilities within each block
- Higher concentration of specific workout types
- More frequent transitions between different training emphases
Common Training Blocks for FTP Development
Focus on building training volume and aerobic capacity.
Key workouts: Long endurance rides, tempo intervals, aerobic capacity work
Convert aerobic gains into specific FTP improvements.
Key workouts: Sweet spot training, threshold intervals, under/over intervals
Reduce volume while maintaining intensity to peak for events.
Key workouts: Race-specific efforts, reduced volume, increased recovery
Active recovery before starting the next training block.
Key workouts: Light endurance rides, complete rest days, alternative activities
Sample Transmutation Block Week (FTP Focus)
- Monday: Rest day
- Tuesday: 4 x 8 min at 95-100% FTP with 4 min recovery
- Wednesday: Endurance ride with 30-45 min at sweet spot (88-94% FTP)
- Thursday: Recovery ride (Zone 1-2)
- Friday: 2 x 20 min at 100% FTP with 10 min recovery
- Saturday: Recovery ride (Zone 1-2)
- Sunday: 3 x 12 min "over-under" intervals (alternating between 95% and 105% FTP)
Conclusion
Effective periodization is the cornerstone of sustainable FTP development. By strategically structuring your training year into distinct phases with specific goals, you can maximize adaptations while minimizing the risk of burnout and overtraining.
Whether you choose traditional periodization with its longer phases or block periodization with its concentrated focus, the key principles remain the same: progressive overload, specificity, and adequate recovery. Remember that periodization should be individualized based on your unique circumstances, goals, and response to training.
As you implement these principles, be patient and trust the process. FTP development takes time, and the most successful cyclists are those who can maintain consistency over the long term rather than those who attempt to rush progress through excessive training.
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Pro Tip
Don't try to maintain peak fitness year-round. Strategic periods of lower intensity training are essential for long-term development and preventing burnout.