Endurance Periodisation
Endurance Periodisation
Endurance Periodisation
Periodisation
Periodisation is simply a process of dividing the annual training plan into a series of manageable phases. Each phase can then target a specific or series of attributes to be developed within a designated period of time. Periods of appropriate overload and recovery are designated within each phase.
To much stimulus and inadequate recovery can lead to overtraining The aim of periodisation is to produce a peak performance at a pre-designated competition The number of peaks will usually range between 1-3 Periodisation must be individualised!!
Macrocycle: Annual Training Plan Mesocycle: A long segment or block of training, typically 8-12 weeks. Microcycle: A week long training block Transition: A period between Macrocycles. Taper: A reduction in training intensity and volume to facilitate a peak performance
Endurance\Example Plan.xlsx
Training Intensities
L1: Recovery L2: Aerobic endurance L3: Hard Aerobic, Short maximal sprints, Resistance training, plyometrics L4: Anaerobic threshold, VO2 max, Lactate tolerance L5: Time trials, competition Generally 2-3 days are needed to recover fully from L4 & L5 sessions.
12
Blood Lactate
10 8 6 4 2
Lt Ant
0 110 115 120 125 130 135 140 145 150 155 160 165 170 175
Heart Rate
Aerobic Threshold: An intensity you could maintain for 1.5 - 3 hours (70-80% MHR) Hard Aerobic: An intensity you can maintain for up to 1.5 hours (80-85% MHR) Anaerobic threshold: An intensity you could maintain for 30 - 60 minutes (85-95% MHR)
How many Sessions at Specific intensities can an endurance athlete tolerate? L1: No Problems L2: 5-7 ok L3: 3-4 ok L4: 2-3 max (Depends on how much L3) L5: 2-3 max (Depends on how much L3,L4 & L5) Any more than 5-6 sessions above L3 can lead to overtraining
Tue
3 x 6 mins @ L5 5 mins recovery
Wed
100 mins @ L2 intervals (20,10, 5) x 3
Thur
10 x 4 mins , 2 mins rec @ L4
Fri
120 mins @ L2
Sat
20 mins x 2 @ L4
Sun
OFF
L2
PM
L2 OFF
L4 Weights 60 mins
L2
Weights 60 mins
OFF
OFF
L3
Stress 2.5
L2
5 2
L3
4 2
L1-L2
4 3.25 705 mins
Volume
170
95
120
120
140
90
Unloading
Mon
AM
Tue
3 x 6 mins @ L4 5 mins recovery
Wed
OFF
Thur
6 x 8mins, 2 mins rec @ L3
Fri
90 mins @ L2
Sat
15 mins X 2 @ L3-4
Sun
OFF
L4
PM
L2 Weights 60 mins
OFF
L3
Stress 2
L2
4
L3
3 2
L1-L2 3.5
75
Volume
140
60
120
110
Summary
Good periodisation enables logical planning, and ongoing monitoring of your training programme Periodisation needs to cater for the individual Make sure adequate periods of lower intensity training follow higher intensity training Smart and hard training helps to produce optimal performance!