45. BLOCK HIT PERIODIZATION: AN EFFECTIVE SOLUTION FOR TIME CRUNCHED CYCLISTS?

Photo by Markus Winkler on Unsplash

When considering the annual training plan, linear classic periodization (a progressive increase in volume first and intensity then while keeping or slightly reducing the volume) is the most used strategy by successful endurance cyclists. However, for time-crunched cyclists this solution is not always feasible. In fact, they can usually can train only ~1 hour from Monday to Friday, with the possibility to go for long rides only on some weekends. So, they lack time to progressively increase volume and build the linear classic periodization. As a consequence, many usually insert a relevant amount of high intensity training early in the periodization In this way, they soon reach a plateau in volume and intensity that is usually kept for several months without progressive overloading the body.

For these cyclists, a good alternative approach could be high-intensity (HIT) block periodization.

Can HIT block periodization be an effective alternative periodization to optimize cycling performance?

A study published in 2014 by Prof Bent Rønnestad and Colleagues (Lillehammer University, Norway) on Scandinavian Journal of Medicine & Science in Sports tried to answer this question. (1)

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WHAT DID THEY DO?

• They recruited 18 male well-trained cyclists (VO2max 63, age 33) which for 12 weeks were divided into two different groups/periodization: block HIT vs HIT distributed equally.

• For the 12 training weeks, the two groups completed the same volume of low intensity (-8/10 hours per week) and the same number of high intensity training session (24, consisting in 5x6min or 6x5min at maximum sustainable efforts with 2.5 recovery in between) with the only between groups difference consisting in how they periodized the high intensity sessions:

  • block HIT: they performed 5x week HIT sessions on week 1, 5 and 9 while only 1 HIT session during the other weeks.

  • HIT distributed equally: they performed 2x week HIT sessions throughout all the period.

KisW representation of the study design. (1)

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WHAT DID THEY FIND?