Macrocycle

What is a Macrocycle?

A macrocycle represents the longest time period within training periodization and typically encompasses a complete season or training year. In professional cycling, a macrocycle usually spans 6 to 12 months and is strategically aligned with one or more main goals – such as the Tour de France, World Championships, or Olympic Games.

The macrocycle forms the fundamental framework of long-term training planning and is systematically divided into several mesocycles, which in turn consist of individual microcycles.

Main Goals of a Macrocycle

The strategic planning of a macrocycle pursues several overarching goals:

001. Systematic Performance Development

The macrocycle enables a progressive training build-up over several months. Through the gradual increase in volume and intensity, continuous performance development without overload is ensured.

002. Optimal Competition Preparation

The entire training structure is designed to achieve maximum performance capacity at the time of main competitions. This requires precise coordination of all training phases.

003. Prevention of Overtraining

Through structured periodization, targeted recovery phases are planned that prevent overloading and injuries.

004. Long-term Performance Improvement

A well-planned macrocycle lays the foundation for multi-year development and enables continuous improvement over several seasons.

The Five Phases of a Macrocycle

A classic macrocycle in cycling is divided into five consecutive phases:

Phase 1: Base Phase (8-12 weeks)

The base phase forms the foundation for the entire season. In this phase, the focus is on:

• Volume Build-up: Long, moderate rides to develop aerobic capacity
• Base Endurance: Training in low to moderate intensity zones
• Technique Training: Improvement of riding technique and efficiency
• Strength Training: Building muscular base in the gym

Training Characteristics:

• High volume (15-25 hours per week for professionals)
• Low to moderate intensity (60-75% of maximum heart rate)
• Focus on base endurance

Phase 2: Build Phase (6-10 weeks)

In the build phase, intensity is systematically increased:

• Intensity Increase: Introduction of threshold training and intervals
• Specific Training: Focus on the demands of the target season
• Performance Diagnostics: Conducting FTP tests for training control
• First Test Races: Integration of preparation competitions

Training Characteristics:

• Moderate volume with higher intensity
• Integration of interval training
• 2-3 intensive sessions per week

Phase 3: Competition Phase (12-20 weeks)

The competition phase represents the peak of the macrocycle:

• Form Optimization: Fine-tuning of performance capacity
• Race-Specific Training: Simulation of race situations
• Tapering: Load reduction before main competitions
• Race Participation: Strategic participation in target competitions

Training Characteristics:

• Reduced volume at high intensity
• Focus on race specificity
• Individual adaptation to race calendar

Phase 4: Transition Phase (3-6 weeks)

After intensive competition phases, the transition phase follows:

• Active Recovery: Easy training for regeneration
• Alternative Sports: Cross-training for mental recovery
• Structure Analysis: Evaluation of the past season
• Planning: Preparation of the next macrocycle

Training Characteristics:

• Significantly reduced volume (5-10 hours per week)
• No structured intervals
• Fun and variety in the foreground

Phase 5: Recovery Phase (2-4 weeks)

The final recovery phase enables complete recovery:

• Passive Recovery: Complete training break or minimal training
• Physical Recovery: Time for physical healing and adaptation
• Mental Recovery: Distance from competitive sports
• Medical Checks: Health examinations and treatments

Planning a Macrocycle

Step 1: Define Goals

Planning begins with the clear definition of season goals:

• Which races are the main goals?
• When should peak form be achieved?
• How many peak periods are realistic?
• Which performance parameters should be improved?

Step 2: Reverse Planning from Main Goal

Planning is done backwards from the most important competition:

1. Main Competition set (e.g., Tour de France in July)
2. Competition Phase defined (May to August)
3. Build Phase placed before (March to April)
4. Base Phase planned at the beginning (November to February)
5. Recovery after season end (September to October)

Step 3: Integration of Mesocycles

Each phase is divided into mesocycles of 3-6 weeks:

• Each mesocycle pursues a specific sub-goal
• Progressive load increase within mesocycles
• Recovery weeks between mesocycles

Step 4: Plan Performance Tests

Regular performance tests are essential:

• FTP tests every 6-8 weeks
• Lactate threshold tests at the beginning of each phase
• Test races to check race form
• Body weight and body fat measurements

Different Macrocycles for Various Specializations

Macrocycle for Road Racers

Focus Areas:

• Long base phase for high aerobic capacity
• Integration of mountain training and long rides
• Competition phase aligned with Grand Tours
• Multiple small peak periods possible

Macrocycle for Track Sprinters

Focus Areas:

• Intensive strength training phase in winter
• Short, high-intensity training sessions
• Focus on sprint disciplines
• Precise tapering before championships

Macrocycle for Cyclocross Riders

Focus Areas:

• Summer preparation with MTB training
• Technical training in autumn
• Long competition phase (September to February)
• Integration of cyclocross-specific demands

Checklist: Successful Macrocycle Planning

• Realistic Goal Setting - No more than 2 main goals per season
• Individual Adaptation - Consideration of personal strengths and weaknesses
• Flexibility - Buffer for illness, injuries, or unforeseen events
• Documentation - Keeping a detailed training diary
• Periodic Evaluation - Monthly review and adjustment of the plan
• Plan Recovery - Integrate sufficient recovery phases
• Professional Support - Collaboration with experienced coach
• Performance Diagnostics - Regular tests for training control
• Nutrition Planning - Phase-specific adaptation of nutrition
• Mental Preparation - Psychological training parallel to physical training

Common Mistakes in Macrocycle Planning

Mistake 1: Too Many Goals

Many athletes try to prioritize too many main competitions in one macrocycle. This leads to:

• Lack of peak form at important races
• Chronic fatigue
• Increased injury risk

Mistake 2: Too Short Base Phase

Attempting to get in shape faster by shortening the base phase results in:

• Unstable performance foundation
• Earlier loss of form
• Higher risk of overtraining

Mistake 3: Lack of Flexibility

A plan that is too rigid without adjustment possibilities can be counterproductive:

• Ignoring warning signals from the body
• Delaying illnesses
• Avoidable injuries

Mistake 4: Insufficient Recovery

Underestimating recovery phases leads to:

• Overtraining and performance losses
• Increased susceptibility to infections
• Mental burnout

Monitoring and Adjustment

Monitor Performance Indicators

The following parameters should be continuously recorded:

• FTP Values: Monthly development of Functional Threshold Power
• Heart Rate Variability (HRV): Daily measurement for recovery control
• Body Weight: Weekly monitoring and target weight for competition phase
• Training Stress Score (TSS): Cumulative load over weeks and months
• Resting Heart Rate: Morning resting heart rate as overload indicator
• Subjective Well-being: Daily assessment of fatigue and motivation

When to Make Adjustments?

A macrocycle should be adjusted when:

1. Injuries or Illness - Shifting phases and goals
2. Overtraining Symptoms - Immediate load reduction required
3. Surprisingly Good Form - Opportunity for additional competitions
4. External Factors - Professional or private changes
5. Changed Goals - New opportunities or necessities

Integration into Career Planning

A single macrocycle is part of a multi-year development:

Career Macrocycle (4-8 years)

• Development Phase: Building the foundation (Years 1-2)
• Maturation Phase: Continuous improvement (Years 3-5)
• Peak Phase: Maximum performance capacity (Years 6-7)
• Transition Phase: Preparation for career end (Year 8+)

Olympic Macrocycle (4 years)

For Olympic disciplines, planning is often done in 4-year cycles:

• Year 1: Rebuild after Olympics
• Year 2: Continuous development
• Year 3: World Championships as main goal and Olympic qualification
• Year 4: Everything aligned with Olympic Games