This plan combines the studies that investigated the effect of block periodization on endurance performance and cycling in particular. Compared to traditional periodization in a mesocycle, the initial block week is overloaded with 5 HIT sessions. In the remaining weeks, however, you will only have 1x HIT session weekly. In addition, strength training is adapted based on the o the bike work. Fueling guidelines will help you eat your carbs to get the most out of every workout.
This plan works either to overcome a performance plateau, arrive in the best shape ever at your goal race, or increase your fitness level. If you go for block periodization before your A-Race place this plan at least a month out of your goal race. That being said, the plan works for most cycling disciplines including road, gravel, mtb, or cyclocross.
Due to my standards, this plan is based on science and results-proven practice.
I’m a cycling coach and elite cyclist based in Duesseldorf, Germany. My coaching philosophy is simple: focus on timeless principles that are grounded in decades of endurance training science and observed in elite endurance athletes. My training plans reflect this. Easy to follow and based on evidence, my plans balance intensity and volume to optimize adaptation and minimize burnout. Built for the long game.