# Title Jack Rules and Examples
- Periodization Block Pattern
- Pattern: Best performance and weekly flexibility (Traditional Periodization)
- Peak 3/1 (4), Build 3/1 (12), Base 4/1 (16), Fun (20)
- Questions
- Do you like hard training outdoors? Yes
- Can you slowly build your hours from February to May (10 hours)
- Pattern: General performance, 1 big month a year (Traditional Periodization)
- Peak 3/1 (4), Build 3/1 (8), Base 4/1 (16), Fun (24)
- Questions
- Do you like hard training outdoors? Yes
- Can you increase your hours for March, April, May?
- Pattern: Fun outside with hard winters (Reverse Periodization)
- Build to Easy 3/1 (12), Hard Base 3/1 (16), Fun (24)
- Questions
- Do you like hard training outdoors? No
- Can you increase your hours for slightly in April and up to 8 hours in May?
- Pattern: Consistent Hours Max performance (Traditional Periodization no hours build)
- Peak 3/1 (4), Build 3/1 (12), Base 4/1 (16)
- Questions
- Can you increase your hours? No
- Do you like hard outdoors? Yes
- Pattern: Short Term Goal, less than 3-months
- Build, Peak or just peak
- Questions
- Event or target date?
- Pattern: Base Easy Rides Only
- Modifier: Intensity during base
- Replace any of the above with 3/1 base with intensity
- Questions
- What is your age? >= 50
- Will doing low intensity all winter drive you crazy? Yes
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- Rules
- Build rules (for Max gains)
- 0-4 hour pattern increase 30 minutes per week. Rest week = 80% of first week of the 4 week block (3/1 pattern). Week after rest = same as 2 weeks earlier.
- 4-13 hour pattern increase 1 hour per week. Rest week = 80% of first week of the 4 week block (3/1 pattern). Week after rest = same as 2 weeks earlier.
- 13+ hour pattern increase 10% hours per week. Rest week = 80% of first week of the 4 week block (3/1 pattern). Week after rest = same as 2 weeks earlier.
- Peak rules
- TSS (hours) stays the same as last week of build
- Base period Rules
- can grow slowly
- Examples
- Example 1 - Traditional Racer
- Facts
- Average hours per week for 12 months: 6
- Average hours last 4 completed weeks: 4
- Average hours for maximum 4 weeks in the last 12 months: 13
- Today's Date: September
- Even Date: May 1st
- Mean Spring Ride Intensity: .70
- Mean Winter Ride Intensity: .68
- Indoor Ride Winter Percent: 90%
- Injuries: No
- Output
- Plan Type: Best performance and weekly flexibility
- If maximum hours > average hours by 50%
- If winter intensity is not a lot greater than spring intensity by 10%
- Injured No
- Base Weeks: 0 (if build weeks + peak weeks># of weeks until event) base = 0
- Base Pattern: 4/1 (depends...)
- Build Weeks: 12
- Build Pattern: 3/1 (hard coded)
- Peak Weeks: 4
- Peak Pattern: 3/1 (hard coded)
- Start hours: = Average of last best 3 weeks of the last 4 weeks
- End hours: Max: Use Max Build Rules (to be provided)
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- Example 2 - Injured
- Facts
- Average hours per week for 12 months: 6
- Average hours last 4 completed weeks: 4
- Average hours for maximum 4 weeks in the last 12 months: 13
- Today's Date: September
- Even Date: May 1st
- Injuries: **Yes**
- Output
- Plan Type: Base Easy Rides Only
- Base Weeks: 12
- Base Pattern: 4/1
- Build Weeks: 0
- Build Pattern: 3/1 (hard coded)
- Peak Weeks: 0
- Peak Pattern: 3/1 (hard coded)
- Start hours: = XXX?????
- End hours: Build 30m a week
- Example 3 - Fun outside with hard winters (Reverse Periodization)
- Facts
- Average hours per week for 12 months: 6
- Average hours last 4 completed weeks: 4
- Average hours for maximum 4 weeks in the last 12 months: 13
- Even Date: May 1st
- Mean Spring Ride Intensity: .70
- Mean Winter Ride Intensity: .80
- Indoor Ride Winter Percent: 90%
- Injuries: No
- Output
- Plan Type: Fun outside with hard winters (Reverse Periodization)
- Mean Winter Intensity is 10% greater then Mean Spring Intensity and Spring is the event date and Winter = Mostly virtual or on trainer
- Injured No
- Base Weeks: 12
- Base Pattern: 3/1
- Build Weeks: 8
- Build Pattern: 3/1 (hard coded)
- Peak Weeks: 0
- Start hours: = Average best 3 weeks of last 4 weeks
- End hours: Use Max Build Rules (to be provided)
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- Example 4 - General performance, 1 big month a year (Traditional Periodization) (Our Default Pattern)
- Facts
- Average hours per week for 12 months: 6
- Average hours last 4 completed weeks: 4
- Average hours for maximum 4 weeks in the last 12 months: 8
- Today's Date: September
- Even Date: May 1st
- Mean Spring Ride Intensity: .70
- Mean Winter Ride Intensity: .72 (basically same)
- Indoor Ride Winter Percent: 90%
- Injuries: No
- Output
- Plan Type: General performance, 1 big month a year (Traditional Periodization)
- Does not fit another plan: Yes
- Injured No
- Base Weeks: 12
- Base Pattern: 4/1
- Build Weeks: 12
- Build Pattern: 3/1 (hard coded)
- Peak Weeks: 4
- Peak Pattern: 3/1 (hard coded)
- Start hours: = Average of last best 3 weeks of the last 4 weeks
- End hours: Max: Use Max Build Rules (to be provided)
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- Generate this
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