{"id":175678,"date":"2019-10-08T11:16:34","date_gmt":"2019-10-08T11:16:34","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=175678"},"modified":"2019-10-08T11:16:34","modified_gmt":"2019-10-08T11:16:34","slug":"build-your-own-cycling-training-plan-training-blocks","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/","title":{"rendered":"Build Your Own Cycling Training Plan \u2013 Training Blocks"},"content":{"rendered":"

A good training plan is made up of larger blocks than just weeks. Implementing mesocycles allows you to periodise your training and devote longer periods to improving a specific aspect of your fitness. Let\u2019s take a closer look at how to build mesocycles that best support your seasonal goal.<\/strong>
\n<\/p>\n

What\u2019s the reason for implementing mesocycles?<\/strong><\/h2>\n

Mesocycles last about one month and are made up of several microcycles that typically last a week each. The point of these larger building blocks is to allow you to ramp up the intensity in a gradual and controlled way and also implement adequate amounts of rest time. An example might be 3 weeks of training where the stress is increased slightly week after week, followed by 1 week of recovery that allows the body to catch up and adapt to reach a higher level of fitness.<\/p>\n

\"\"<\/a>
\u00a9\u00a0PetStockBoys \/ Alamy \/ Profimedia<\/figcaption><\/figure>\n

Increase the training load by 5-10 % week to week<\/strong><\/h2>\n

The rate at which you should increase the intensity or duration of your training rides depends on your body\u2019s ability to adapt. This ability is influenced by the amount of training you\u2019ve done so far and by the phase of training you\u2019re in. Generally, it\u2019s recommended to keep the increases in training stress to around 5-10 % from one week to the next. This should help you avoid overtraining and an increased risk of injury. But always keep in mind that the last week of the mesocycle should be a \u201cde-load\u201d week, meaning the training load should be reduced to about 50-60 % of the preceding week in that block. Going with our example, you might start week one with 12 h of training, then increase to 13,5 h in week two, and to 15 h in week three. The following recovery week should include only about 8 h of training.<\/p>\n

Periodise your training blocks<\/strong><\/h2>\n

Periodisation means that each of your training blocks will be different from the previous one and have a clear goal so that, together, they allow you to peak your performance at a given date, usually your race day. This means you have to identify specific fitness goals you want to develop for your race and then assign them to each training block in a logical way.<\/p>\n

\"\"<\/a><\/p>\n

The goals you will assign to your training blocks will depend on how far from your race you currently are and what type of event you\u2019re training for. Here are a few examples.<\/p>\n

\u2022 Early in your preparation, you will want to build your fitness base. So, setting up a mesocycle that focuses on muscular endurance will make a lot of sense.
\n\u2022 As you will get closer to racing, a mesocycle that improves your functional threshold power or watts that you can sustain for one hour will be helpful.
\n\u2022 A cyclist preparing for a criterium event might want to use the following three mesocycles one after another to develop the aspects of fitness needed for such an event: muscular endurance, maximum oxygen uptake, anaerobic capacity.<\/p>\n

The next article will be all about how to build weeks of training that will help you achieve the goals set for each of these training blocks.<\/p>\n","protected":false},"excerpt":{"rendered":"

A good training plan is made up of larger blocks than just weeks. Implementing mesocycles allows you to periodise your […]<\/p>\n","protected":false},"author":12,"featured_media":175680,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[3594,3305],"global-categories":[3366],"class_list":["post-175678","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-cycling-plan","tag-cycling-training","global-categories-cycling"],"yoast_head":"\nBuild Your Own Cycling Training Plan \u2013 Training Blocks - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"A good training plan is made up of larger blocks than just weeks. Implementing mesocycles allows you to periodise your training and devote longer periods\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Build Your Own Cycling Training Plan \u2013 Training Blocks\" \/>\n<meta property=\"og:description\" content=\"A good training plan is made up of larger blocks than just weeks. Implementing mesocycles allows you to periodise your training and devote longer periods\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling\" \/>\n<meta property=\"article:published_time\" content=\"2019-10-08T11:16:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-CVR-profimedia-0475554355.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/\",\"name\":\"Build Your Own Cycling Training Plan \u2013 Training Blocks - \u0160koda We Love Cycling\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-CVR-profimedia-0475554355.webp\",\"datePublished\":\"2019-10-08T11:16:34+00:00\",\"author\":{\"@id\":\"\"},\"description\":\"A good training plan is made up of larger blocks than just weeks. Implementing mesocycles allows you to periodise your training and devote longer periods\",\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-CVR-profimedia-0475554355.webp\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-CVR-profimedia-0475554355.webp\",\"width\":900,\"height\":600,\"caption\":\"Cyclist\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/wide\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Build Your Own Cycling Training Plan \u2013 Training Blocks\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/\",\"name\":\"\u0160koda We Love Cycling\",\"description\":\"\u0160koda We Love Cycling magazine\",\"alternateName\":\"\u0160koda WLC\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.welovecycling.com\/wide\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/author\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Build Your Own Cycling Training Plan \u2013 Training Blocks - \u0160koda We Love Cycling","description":"A good training plan is made up of larger blocks than just weeks. Implementing mesocycles allows you to periodise your training and devote longer periods","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/","og_locale":"en_US","og_type":"article","og_title":"Build Your Own Cycling Training Plan \u2013 Training Blocks","og_description":"A good training plan is made up of larger blocks than just weeks. Implementing mesocycles allows you to periodise your training and devote longer periods","og_url":"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/","og_site_name":"\u0160koda We Love Cycling","article_published_time":"2019-10-08T11:16:34+00:00","og_image":[{"width":900,"height":600,"url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-CVR-profimedia-0475554355.webp","type":"image\/webp"}],"twitter_card":"summary_large_image","twitter_misc":{"Written by":"Jiri Kaloc","Est. reading time":"4"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/","url":"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/","name":"Build Your Own Cycling Training Plan \u2013 Training Blocks - \u0160koda We Love Cycling","isPartOf":{"@id":"https:\/\/www.welovecycling.com\/wide\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/#primaryimage"},"image":{"@id":"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/#primaryimage"},"thumbnailUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-CVR-profimedia-0475554355.webp","datePublished":"2019-10-08T11:16:34+00:00","author":{"@id":""},"description":"A good training plan is made up of larger blocks than just weeks. Implementing mesocycles allows you to periodise your training and devote longer periods","breadcrumb":{"@id":"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/#primaryimage","url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-CVR-profimedia-0475554355.webp","contentUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/10\/Cycling-Training-CVR-profimedia-0475554355.webp","width":900,"height":600,"caption":"Cyclist"},{"@type":"BreadcrumbList","@id":"https:\/\/www.welovecycling.com\/wide\/2019\/10\/08\/build-your-own-cycling-training-plan-training-blocks\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.welovecycling.com\/wide\/"},{"@type":"ListItem","position":2,"name":"Build Your Own Cycling Training Plan \u2013 Training Blocks"}]},{"@type":"WebSite","@id":"https:\/\/www.welovecycling.com\/wide\/#website","url":"https:\/\/www.welovecycling.com\/wide\/","name":"\u0160koda We Love Cycling","description":"\u0160koda We Love Cycling magazine","alternateName":"\u0160koda WLC","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.welovecycling.com\/wide\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"","url":"https:\/\/www.welovecycling.com\/wide\/author\/"}]}},"_links":{"self":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/175678","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/users\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/comments?post=175678"}],"version-history":[{"count":2,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/175678\/revisions"}],"predecessor-version":[{"id":175683,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/175678\/revisions\/175683"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/media\/175680"}],"wp:attachment":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/media?parent=175678"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/categories?post=175678"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/tags?post=175678"},{"taxonomy":"global-categories","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/global-categories?post=175678"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}