Periodisation for Endurance Sports

Dr Darrell Bonetti Physiology

What determines endurance performance?

VO2 max Economy of movement Aerobic & Anaerobic thresholds Slow twitch muscle fibre Technique!!

Improving Endurance performance

Technique Periodise your training!! Sports specific strength / power Altitude training, inspiratory muscle training, nutritional supplements?

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

Heart Rate Training Zones

Heart rates are generally used in 3 zones

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

Ideal Microcycle periodisation (Loading)

Mon
AM

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

90 mins @ L2 Intervals (20,10) x 3

OFF

L2
PM

L5 Easy run 30 mins

L2 OFF

L4 Weights 60 mins

L2

Weights 60 mins

OFF

L4 Easy run 30 mins

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

60 mins @ L2 Intervals (20,10) x 3

OFF

L4
PM

L2 Weights 60 mins

L5 Easy run 30 mins

L2 OFF Weights 60 mins

L4 Easy run 30 mins

OFF

L3
Stress 2

L2
4

L3
3 2

L1-L2 3.5
75

2.9 505 mins

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!