Several microcycles (2-6) form one mesocycle. Normally a mesocycle lasts anywhere from two to four weeks.
The types of microcycles forming the mesocycle and the workload in them depends on factors such as the athletes condition, methods of recovery, competition structures and rest periods between them.
Normally workloads in all types of mesocycles follow a curve that at first rises, then declines.
This end point, which should be higher than the low point at the start of the mesocycle, comes in the final microcycle.
Mesocycles, with their higher and lower periods of work loads, prevent the unwanted cumulative effect of fatigue and boredom.
Female athletes may need to plan the distribution of work loads in a mesocycle depending on their individual reactions to phases of their menstrual cycles.
Training and competition efforts are least tolerated during the premenstrual phase. Exercise capacity is also lowered during menstrual and ovulatory phases.
The greatest training loads and the learning of new techniques should be programmed during those phases of the menstrual cycle when the athlete has the greatest exercise capacity and the loads should be lowered during phases when they are badly tolerated.
For example, female footballers are programmed for a light to medium volume of aerobic or mixed exercise loads during premenstrual (3-4 days) and menstrual (3-5 days) phases. The same type of load is performed during the ovulatory phase (3-4 days).
In the postmenstrual phase (7-9 days) and in the post ovulatory phase (7-9 days), a high to maximal volume of anaerobic exercise (e.g. speed-strength, speed) is performed.
