periodisation for endurance sports dr darrell bonetti physiology
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Periodisation for Endurance Sports
Dr Darrell BonettiDr Darrell BonettiPhysiologyPhysiology
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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 of attributes 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
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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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110 115 120 125 130 135 140 145 150 155 160 165 170 175
Heart Rate
Blo
od
La
cta
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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@ L55 mins recovery
L5
100 mins @ L2 intervals (20,10, 5) x 3
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@ L45 mins recovery
L5
OFF 6 x 8mins, 2 mins rec @ L3
L4
90 mins @ L2
L2
15 mins X 2 @ L3-4
L4
OFF
PM Weights
60 mins
L3
Easy run 30 mins
L2
OFF Weights
60 mins
L3
Easy run30 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 produce
optimal performance!