Reverse Periodisation Training for Cyclists

Reverse periodisation training is gaining popularity in the world of cycling, offering a fresh approach to structuring your training season. If you’re looking for a different way to prepare for the cycling season or events, reverse periodisation may be the strategy you’ve been missing.

Covered in this blog:

• What is reverse periodisation?
  • How it works
• Who can benefit from reverse periodisation?
• Who might not benefit?
• Key considerations for reverse periodisation
• Summary

What is reverse periodisation?

Traditional periodisation involves gradually building a strong aerobic base during the off-season or winter months, focusing on long, steady rides at low intensities. As the season progresses, intensity gradually increases, leading to more specific, higher-intensity training as competitions or events approach. Essentially, you go from low intensity and long durations to high intensity and short durations.

Reverse periodisation flips this approach on its head. Instead of starting with base miles, reverse periodisation begins with high-intensity efforts in the early phases of training and introduces more aerobic and endurance work as the season progresses. The logic behind this is that high-intensity sessions develop power, strength, and speed early on, allowing cyclists to tap into these gains as they build their endurance later.

How it works

Reverse periodisation breaks down the training year into phases, similar to traditional periodisation, but it focuses on intensity first. Here’s how it typically unfolds:

1. Phase 1: high-intensity interval training (HIIT)
   • Focus: In the early season (often during winter), riders engage in shorter, high-intensity efforts, such as sprint intervals, threshold work, and VO2 max intervals.
   • Why: These efforts focus on developing speed, anaerobic capacity, and power, helping cyclists start the season with a higher fitness ceiling.
   • Sample workout: 30:15 seconds on/off at VO2Max, over/under threshold intervals, and so on.

1. Phase 2: Aerobic Base and Endurance Work
   • Focus: As spring approaches, riders shift their focus toward longer endurance rides at a lower intensity. This phase builds aerobic capacity and increases the ability to sustain efforts over long durations.
   • Why: Having developed power and speed early on, endurance training consolidates those gains, preparing riders for the rigors of long rides, races, or events.
   • Sample workout: Steady state and low intensity zone 1/2 rides.

1. Phase 3: specificity and race prep
   • Focus: The final phase before the event season involves race-specific efforts. These could be tempo intervals, climbing efforts, or group rides that mimic race conditions.
   • Why: This is when all the high-end fitness developed during the early phases of training is tied together, ensuring the rider is ready for the demands of their events.

Who can benefit from reverse periodisation?

Reverse periodisation is not for everyone, but for the right type of rider, it can yield incredible results. Here are some scenarios where reverse periodisation shines:

1. Time-crunched athletes: Cyclists who struggle to find time for long endurance rides during the winter can benefit from this approach. High-intensity workouts are shorter and more efficient, allowing busy athletes to stay in shape even with limited training time.
2. Athletes focused on longer events: Cyclists preparing for long distance events; such as Gran Fondo’s or ultra-racing, will benefit from building power early in the season. Reverse periodisation’s emphasis on low-intensity work closer to the end of the training, aligns with the demands of these events.
3. Athletes seeking a mental refresh: For cyclists who find the long winter base miles mentally exhausting or boring, reverse periodisation offers a different challenge. Early high-intensity sessions can keep motivation high, helping athletes stay engaged through the off-season.
4. Experienced riders: Reverse periodisation can work well for cyclists who already have a solid aerobic base from years of riding. For these athletes, focusing on power and intensity early can lead to even better performance gains.

Who might not benefit?

While reverse periodisation has its merits, it’s not suitable for every cyclist. Here’s who might want to think twice before adopting this approach:

1. Beginners or riders with low aerobic base: Cyclists who lack a strong aerobic foundation may struggle with the high-intensity demands of reverse periodisation. Without a solid base, the early focus on intensity could lead to burnout or injury.
2. Cyclists training for short distance or stage events: If your primary goal is a short distance or stage events, such as a crit racing, track, or multi-day stage race, traditional periodisation may be a better fit. These events suit an approach where the training phases end with the most familiar form of training; in these circumstances you would be finishing intense training at the right time using a traditional approach.
3. Cyclists prone to injury: High-intensity training, especially when performed early in the season without a proper base, can increase the risk of injury. Cyclists with a history of overuse injuries or muscle strains should approach reverse periodisation cautiously.

Key considerations for reverse periodisation

To get the most out of reverse periodization, consider the following tips:

1. Monitor Your recovery: High-intensity training is demanding, and it’s easy to overdo it, especially if you’re not used to these efforts. Ensure you’re giving your body enough time to recover between sessions.
2. Nutrition and hydration: High-intensity training demands proper fueling. Make sure your nutrition aligns with the demands of your workouts, and stay hydrated, even if you’re training indoors or in cooler weather.
3. Progressive overload: As with any training plan, progression is key. Don’t jump straight into maximum intensity. Gradually increase the intensity and duration of your sessions to avoid injury.
4. Indoor training: Reverse periodisation can be an excellent fit for winter indoor training. Many athletes use indoor cycling platforms like Zwift or IndieVelo to execute high-intensity interval sessions during the colder months, making the most of their limited training time.

Summary

Reverse periodisation is an effective strategy for many cyclists, but it’s not a one-size-fits-all approach. Consider your goals, current fitness level, time constraints, and event focus before diving into this method. For athletes who want to build power early, prefer shorter workouts, or need a change from the traditional approach, reverse periodisation can be a game-changer. However, if you’re preparing for short distance race events, stage racing, or are still developing your aerobic base, traditional periodisation may be a safer bet.