Hi, I'm Coach Morgan, and today I'm going to talk to you about how to periodize your bike training. Periodization simply means breaking up the training program into manageable segments that make sense and work together. Today I want to talk about how to do that effectively with your bike training. Now remember that a training plan is going to vary greatly depending on the goal and the individual attempting to reach it. For example, someone training for a 24 hour mountain bike race is going to have a very different bike training plan than someone training for a 30 minute criterion bike race. Now when you are breaking up your training, the first phase I always like to start with is strength training and technique. This is a phase that's usually going to take place in your off season and it's going to include a lot of drills such as one leg drills or balance pack riding drills if you are doing road cycling and you are riding with a group or there can be specific balance drills if your goal is more of a mountain bike oriented goal. Once you are getting out of off season you are going to hit more of an endurance based training phase. So at this point if you are familiar with the heart rate zones you are going to stick more with zones 2 and 3, really building an endurance space for your upcoming race season. That will last for about two months and moving on from there we're going to start really getting into more race specific speed. So at this point I like to mix in interval workouts, maybe do one minute at your race specific goal speed and four minutes easy to moderate, building up those intervals as you get closer and closer to your race. Throughout all of this you have to remember to give your body proper recovery so that it actually gets the benefits of the stress that you are putting on it. Without recovery fitness never occurs. Now that's crucial to remember. As you get closer to your event, say three weeks to a month before, you are going to hit your biggest build week and that's where you are going to do the most load. It should be very very race specific. So let's say you are doing a really hilly bike course, throw in a good number of hill repeats. Let's say, you know your course is flat with a lot of technical turns, go to someplace where you can safely practice your turning technique at speed. As you taper for your race, you are not going to cut down on your race specific intensity, that you should maintain but you will cut down on volume and actual time that you are spending on your bike. Use that time more for recovery, for sleep, good nutrition and hydration so that your body is prepped on race day. I'm Coach Morgan and this is a basic guide to periodizing your bike training.