Goal Setting, Planning and

Periodisation
John Mills
Coaching, Education and Development Director
British Cycling

Session Outcomes
By the end of this session you should be able to
Identify the Components of Fitness and
Principles of Conditioning
Explain periodisation and the importance of
periodisation
Plan macro cycles, training phases and meso
cycles
Define goals for training phases and meso
cycles
Explain the concept of multiple periodisation
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What do we need to Understand?

Goal Setting

Principles of
Conditioning

Periodisation

Outcome Goals
Components of
Fitness

Process Goals
How the
body adapts

How to systematically plan training towards

performance goals

Goal Setting
Benefits
improve organisation and planning skills
agree priorities
focus on decision making and training
develop specific areas of performance
direct effort towards tasks
maintain motivation
able to provide feedback
monitor progress
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SMARTER Goals
Specific
Measurable
Agreed

Realistic
Time Phased

Exciting
Recorded

Types of Goals
Outcome Goals
Focus on the end result e.g. coming first in a
tournament (product goal), or achieving a personal
best finishing position (performance goal).
Process Goals
Specify what the performer needs to achieve in order
to be successful e.g. levels of aerobic/muscular
endurance, strength, speed, flexibility and skill.

Target and Training Events

Target Event (outcome goal)
A main event where the intended outcome is to
win, achieve the highest possible placing or get the
best possible time.

Training Event (process goal)

A minor event in which the outcome is not necessarily
to win but to learn and develop a new tactic or
technique.

Components of Fitness
Aerobic Endurance

Flexibility

Agility

Fitness

Speed

Muscular
Endurance

Strength

Power

Principles Of Conditioning
Individual differences

Progression

Adaptation

Variation

Overload

Recovery

Reversibility

Long-term planning

Specificity

Principles of Conditioning
Individual differences individuals will react to training in
different ways.
Adaptation the body and mind adapt to the demands of
training by increasing their ability to cope with such stress.

Overload for improvements to be made the training load

must exceed that normally experienced.
Reversibility adaptations will be lost if they are not
maintained by a programme of training.
Specificity the adaptation brought about by training will be
specific to the type of training undertaken.
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Principles of Conditioning
Progression the training load should be progressively increased as the work
capacity of the individual increases.

Variation training should be varied as constant training of the same type will
lead to a stage of diminishing returns it will also lead to boredom! The
annual plan should also include a variety of training covering the relevant
components of fitness.
Recovery the process of allowing the body to adapt to the training stresses
and prepare for further training sessions. Recovery allows the body time to
replenish energy stores and repair or replace damaged tissue.
Long-term planning allows the structured and controlled development of
individuals towards their goals.
11

The Over-Compensation Model

Main Competition
Over-Compensation
(Adaptation)

Reversibility

Baseline Fitness

High
Medium
Low

Low
Fatigue
(Overload)

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Medium

Compensation
(Recovery)

Progressive Over-compensation

13

Training for Peak Performance

14

15

Periodisation
One of our most difficult tasks is to fit all of the individual components of
performance into an annual training programme. To attempt to develop all the

components simultaneously would be foolhardy. Time and energy would not

allow it and the training required for some components would interfere with the
training required for others. Dividing the programme into separate training

periods each of which will have separate goals and training methods. These
periods are designed to maximise the gains in the different components of
performance.

This process is called Periodisation.

16

Characteristics of Periodisation
Characterized by changes over time in
Goals
Training focus

Volume
Intensity

17

Key Terminology and Time Scales

Macro Cycle
Few months to several
years

Training Phases
Several weeks to a few
months

Meso Cycle
2 to 8 weeks

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Micro Cycle
7 to 14 days

Training Prescription
Day to Day

Objective of the Annual Plan

Peak
Fitness

Form
Adequate
Recovery
(freshness)

Objective of the Annual Plan

To design a training programme to help the performer

to perform at the desired level in the right place and at
the right time!

Macro Cycle
Few months to several years.
Macro cycles can be broken down into Training Phases
Recovery, Preparation, Pre-Competition and Competition.
An example Macro Cycle (Annual Plan)
JAN

FEB

MAR

APR

MAY

JUN

JUL

AUG

SEPT

OCT

NOV

DEC

10

11

12

21

Recovery Phase
Characteristics

A break from serious training.

Short in duration - 3 to 6 weeks.
General exercise and cross training.
Fun and variety.
Focus on physical and mental recovery.
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Preparation Phase
Characteristics
Low intensity and high volume.
Focus on physical conditioning, technique and practicing

scenarios.
Normally includes work on aerobic endurance, strength,
overcoming weaknesses, technical and mental skills
training.
The foundation for all other training.
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Pre-Competition Phase
Characteristics
Transition phase.
Increase in intensity with a corresponding decrease in volume
as training becomes more specific.
This phase is short - 4 to 8 weeks and may include some preseason competition.
Typically includes technical, tactical, specific conditioning and
mental skills training.
Specific content of the phase is greatly determined by the
individual and their response to increased intensity and
recovery.
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Competition Phase
Characteristics
Training intensity increases and volume decreases.
Training intensity becomes more specific to the event.

Training includes tactical and mental preparation.

Training also includes the development of strengths, helping
to support mental skills training.
With an additional focus on nutrition, recovery, warm-up and
cool-down routines.
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Possible Annual Plan for Fencing

Annual Plan
Month

Jan

Feb

March

April

May

June

July

Aug

Sept

Oct

Training
Phases
Macro

26

Nov

Dec

Possible Annual Plan for Fencing

Annual Plan
Month

Training
Phases
Macro

Jan

Feb

March

Competition

April

May

Recovery

June

Preparation

July

Aug

Sept

Oct

PreCompetition

Nov

Competition

27

Dec

Training Phases and Meso Cycles

Why do we need Meso Cycles?

Training Phases can be anything from a few weeks to

several months and we may need to change the focus of
training a number of times within these periods.
This is where Goal Setting becomes very
Important.

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Annual Plan inc. Meso Cycles

Annual Plan
Month

Jan

Feb

March

April

May

June

July

Aug

Sept

Oct

Training
Phases
Macro

Training
Phases
Meso

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Nov

Dec

Annual Plan inc. Meso Cycles

Annual Plan
Month

Jan

Training
Phases
Macro

Training
Phases
Meso

Feb

March

April

Competition

C5

C6

C7

May

Recovery

C8

June

July

Preparation

Prep

Aug

Sept

Oct

PreCompetition

Prep /
PreComp

PreComp

Nov

Dec

Competition

C1

C2

30

C3

C4

Sample Meso Cycle

Training
Load

Week 1

Week 2

Week 3

Week 4

High

Medium

Low

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Sample Meso Cycle

Training
Load

Week 1

Week 2

Week 3

Week 4

High

Medium

Low

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Annual Plan: Pre-Season Meso Cycles

Annual Plan

Month

May

Training Phases
Macro

Recovery

Training Phases Meso

Recovery

June

Preparation

Prep

July

August

Pre-Competition

Preparation / PreComp

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Pre-Comp

Annual Plan

Month

May

Training Phases Macro

Recovery

Training Phases Meso

June

July

Preparation

Prep

Pre-Competition

Prep / Pre-Comp

Tournaments

Importance 1-5

Peaking *

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Testing (T)

August

Pre-Comp

Annual Plan
Month

May

Training Phases Macro

Recovery

Training Phases Meso

June

July

Preparation
Prep

August
Pre-Competition

Prep / Pre-Comp

Pre-Comp

Tournaments

Importance 1-5
Peaking *

Testing (T)

Recovery from the

Season

Goals
Maintain Aerobic/
Muscular Endurance

Develop Aerobic/
Muscular Endurance
Develop Flexibility/
Agility
Work on Development
of New Skills

Maintain Aerobic/
Muscular Endurance/
Flexibility/
Agility
Develop Strength and
Speed
Integrate New Skills Training

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Maintain Aerobic/
Muscular Endurance/
Flexibility/
Agility Strength and
Speed
Develop Explosive
Power
Integrate New Skills
into Competition

Annual Plan
Month

May

June

July

Training Phases Macro

Training Phases Meso

Tournaments

Importance 1-5
Peaking *
Testing (T)

Goals

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August

Annual Plan
Month

May

Training Phases Macro

Recovery

Training Phases Meso

Recovery from the

Season

Goals

Maintain Aerobic/
Muscular Endurance

June
Preparation
Prep

Develop Aerobic/
Muscular Endurance/
Develop Flexibility/
Agility
Work on Development
of New Skills

Aerobic/ Muscular
Endurance

Components of Performance

Aerobic/ Muscular
Endurance

July

Flexibility/
Agility

August
Pre-Competition

Prep / Pre-Comp

Pre-Comp

Maintain Aerobic
Endurance/
Flexibility/
Agility

Maintain Aerobic
Endurance/
Flexibility/
Agility Strength and
Speed

Develop Speed and

Strength
Integrate New Skills Training

Aerobic/ Muscular
Endurance
Flexibility/
Agility

Develop Explosive
Power
Integrate New Skills
into Competition

Aerobic/ Muscular
Endurance
Flexibility/
Agility
Strength and Speed

Strength and Speed

Skill Development

Explosive Power
Skill Development

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Skill Development

Annual Plan - Competition Meso Cycles

Annual Plan

Month

January

February

March

April

Training Phases
Macro

Training Phases
Meso

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Annual Plan - Competition Meso Cycles

Annual Plan

Month

January

February

Training Phases
Macro

Training Phases
Meso

March

April

C3

C4

Competition

C1

C2

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Annual Plan

Month

January

February

March

April

C3

C4

Competition

Training Phases Macro

C1

Training Phases Meso

C2

Tournaments

Local Tournament

Regional Tournament

European Champs

Regional Tournament

World Champs

Importance 1-5

Peaking (*)

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Testing (T)

Annual Plan
Month

January

February

March

April

C3

C4

Competition

Training Phases Macro

C1

Training Phases Meso

C2

Tournaments

Local Tournament

Regional Tournament

European Champs

Regional Tournament

World Champs

Importance 1-5

Peaking (*)
Testing (T)

Goals

Maintain Muscular/
Aerobic Endurance,
Flexibility/Agility and
Strength

Maintain Muscular/
Aerobic Endurance,
Flexibility/Agility,
Strength and Speed

Develop Speed

Develop Explosive
Power

Integrate New Skills into

Competition

Integrate New Skills into

Competition

Maintenance of All
Components of Fitness
Work on any specific
areas for development
(fine tuning)
New Skills Integrated
into Competition

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Peak Performance

Annual Plan
Month

January

February

C1

Maintain Muscular/
Aerobic Endurance,
Flexibility/Agility and
Strength

Goals

April

C3

C4

Competition

Training Phases Macro

Training Phases Meso

March

Develop Speed
Integrate New Skills into
Competition

Muscular/Aerobic
Endurance,
Flexibility and Agility

Components of Performance
Strength and Speed
Skill Development

C2

Maintain Muscular/
Aerobic Endurance,
Flexibility/Agility,
Strength and Speed
Develop Explosive
Power
Integrate New Skills into
Competition

Muscular/Aerobic
Endurance,
Flexibility/Agility,
Strength and Speed
Explosive Power
Skill Development

Maintenance of All
Components of Fitness
Work on any specific
areas for development
(fine tuning)

Peak Performance

New Skills Integrated

into Competition

Muscular/ Aerobic
Endurance,
Flexibility/Agility,
Strength and Speed
Peak Performance
Explosive Power
Integrated
Skill Development

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The Session Plan

Is the most detailed part of planning process - the
training content for one session
Can be comprised of more than one component of
fitness
Several session plans meet the goals for the microcycle
and, therefore, for the mesocycle and then the
macrocyle.
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Tapering
A reduction in training workloads in the lead up to major
competitions
Decrease total workload, maintain/increase intensity
Increase in simulated competition
Psychological skills practice
Can range between 521 days, but is normally 714 days
Time required for performance readiness depends on:
duration of the base/preparation phase
training volume of previous months
requirements of the discipline
duration of peak period
individual differences

Thank You for Listening

and
Any Questions?

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