The 3 Cycles of Periodization: Macrocycles, Mesocycles and Microcycles

Season is the process of exchanging an annual training plan for a specific period, with each block having separate goals and giving the body different types of stress. Some training times are harder and some are easier to allow recovery. In order to develop an effective training program it is important to understand the structure on which regular training programs are based. This structure consists of three cycles: macrocycles, mesocycles and microcycles.

The motorcycle consists of 52 weeks of the annual program and includes all four stages of temporary training (eg endurance, intensity, competition and recovery). Because of the length of time you will certainly make changes over the years. Think of the mackerel as a bird watching on an annual training plan.

The mesocycle represents a certain block of training designed to achieve a particular goal. For example, during endurance, you can get a meso ring that is designed to increase your muscle strain (ability to climb a relatively large gear with moderate cadence). This mesocycle can be three weeks of strength training and big gout and one week of recovery. Similarly, you could develop a mesocycle for the intensity course that is designed to improve your threshold strength (the highest average energy you can last for one hour). This meso ring may involve three weeks of lactate threshold period and then after a week. You can even develop a mesocycle for recovery level of training. Of course, the main objective of this mesocycle will be to rest and restore, but it will also include some simple rides designed to enhance recovery.

Mesocycles are usually three or four weeks long, but they may be a little longer. Two very common meso cycles consist of 21 and 28 day exercises. For example, a 30-year-old experienced contestant could use a 23/5 training pattern (ie a 28-day meso ring). This consists of 23 days of reliable work and then 5 days recovery and easy walking. However, older or less experienced cyclists can choose 16/5 training patterns (ie 21 days meso ring), which includes 16 days of hard training and then 5 days recovery.

Motorcycle is the shortest exercise period, usually repeating a week or two, with the aim of facilitating a focused training level. An example of this is a three-hour race where three or four-wheel drive bikes ride within one week to gradually overload training levels (with the aim of improving air tightness). Another example of integration blocking training, consisting of very hard training for two or three consecutive days, after steady recovery (holiday or very simple workout). This would create intensity of brightness, with the aim of improving key psychological abilities such as lactate threshold, aerobic ability and neuropathic strength. Generally, three or four microns are bonded to form a meso ring.

The most important thing to remember when it comes to three cycles is that they should form the basis of the training program.


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