Periodization Using the CTS Training Phases The four phases of training used by CTS to periodize training are the foundation, preparation, specialization, and transition phases. It’s important to note that this guide takes a more linear approach to implementing these phases, but they can be manipulated in any number of ways to fit each athlete's individual needs. The Foundation Phase. The foundation phase focuses on building the volume of training in order to set yourself up to handle higher workloads in the future. The foundation phase primarily targets the aerobic energy systems, focusing on aerobic endurance. This would include workouts like zone two endurance miles, and possibly some group rides or SweetSpot Tempo intervals in later foundation blocks. This phase should last 2-3 months. It is important not to add too much intensity yet, which could result in burnout or peaking too early. You will need to gauge how quickly to ramp up through the foundation phase based on your most recent training and the time you have ahead of your goal event. The Preparation Phase. The preparation phase is often where the bulk of your hardest training blocks will be and should be 2-3 months in length. Both volume and intensity will increase from the foundation phase. The preparation phase should focus on building sustainable power and functional threshold power through the application of workouts such as SweetSpot Tempo Intervals and Steady-State Intervals. The Specialization Phase. The specialization phase often features high intensity intervals such as VO2max and the anaerobic efforts. However, you can also use the specialization phase to focus on the types of rides and workouts that most closely resemble the specific demands of your events. The specialization phase can last 2-4 months depending on the duration of your event season. The Transition Phase. The transition phase follows your event season or goal event and should last 1-2 months. While it shouldn’t feature as much hard and structured training as any of the other phases, it is important for the purpose of being prepared to handle the next year’s training. You should give yourself a break, some time off the bike, and then slowly ramp back into training. | 
