endurance periodisation

8/13/2019 Endurance Periodisation

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Periodisation for Endurance

Sports

Dr Darrell Bonetti

Physiology


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What determines

endurance performance?

VO2 max

Economy of movement

Aerobic & Anaerobic thresholds

Slow twitch muscle fibre

Technique!!


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Improving Endurance

performance

Technique

Periodise your training!!

Sports specific strength / power

Altitude training, inspiratory muscle training,

nutritional supplements?


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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 ofattributes to be developed within a designated

period of time.

Periods of appropriate overload and recovery are

designated within each phase.


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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!!


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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


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Endurance\Example Plan.xlsx
http://localhost/var/www/apps/conversion/tmp/scratch_4/Endurance/Example%20Plan.xlsxhttp://localhost/var/www/apps/conversion/tmp/scratch_4/Endurance/Example%20Plan.xlsxhttp://localhost/var/www/apps/conversion/tmp/scratch_4/Endurance/Example%20Plan.xlsxhttp://localhost/var/www/apps/conversion/tmp/scratch_4/Endurance/Example%20Plan.xlsx


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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.


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0

2

4

6

8

10

12

110 115 120 125 130 135 140 145 150 155 160 165 170 175

Heart Rate

Blood

Lactate

Lt

Ant


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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)


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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


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Ideal Microcycle periodisation

(Loading)

Mon Tue Wed Thur Fri Sat Sun

AM 90 mins @

L2

Intervals

(20,10) x 3

L2

3 x 6 mins

@ L5

5 mins

recovery

L5

100 mins @

L2 intervals

(20,10, 5) x3

L2

10 x 4

mins , 2

mins rec

@ L4

L4

120 mins

@ L2

L2

20 mins x

2 @ L4

L4

OFF

PM Weights

60 mins

L3

Easy run

30 mins

L2

OFF Weights

60 mins

L3

OFF Easy run30 mins

L1-L2

OFF

Stress 2.5 5 2 4 2 4 3.25

Volume 170 95 120 120 140 90 705 mins


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Unloading

Mon Tue Wed Thur Fri Sat Sun

AM 60 mins @L2

Intervals

(20,10) x 3

L2

3 x 6 mins

@ L4

5 mins

recovery

L5

OFF 6 x 8mins,

2 mins rec

@ L3

L4

90 mins @

L2

L2

15 mins X2 @ L3-4

L4

OFF

PM Weights

60 mins

L3

Easy run

30 mins

L2

OFF Weights

60 mins

L3

Easy run

30 mins

L1-L2

OFF

Stress 2 4 3 2 3.5 2.9

Volume 140 60 120 110 75 505 mins


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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 produceoptimal performance!

endurance periodisation

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