Periodisation for Endurance Sports

Dr Darrell BonettiDr Darrell BonettiPhysiologyPhysiology

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.

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2

4

6

8

10

12

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

Heart Rate

Blo

od

La

cta

te

Lt

Ant

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 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

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

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!