Periodization

Question 1

Periodization Models for Annual Training Plans

Answer 1

LINEAR
- The linear model of periodization has been called the “classic” model, since the phases progressively become more intensive in load but lower in work volume.
- This follows the training principle of progressive overload.
- This course will focus on linear models of periodization.
NON-LINEAR
- Non-linear, or undulating, periodization is when the training program is varied frequently rather than progressively becoming more intense but lower in volume.
- This allows for more recovery time per individual muscle groups, joints and systems trained.

Question 2

Annual Training Plan: Macrocycle

Answer 2

• The macrocycle is the overall training period from the first day the athlete starts to train for the IRONMAN event through race day.
• The duration and number of macrocycles within an annual training plan will vary based on the level of experience and the number of key races.

Question 3

Phases of the Macrocycle

Answer 3

The macrocycle is divided into phases:
1. Preparation
The Preparation phase is the longest period in the annual training plan because it establishes the physical and technical base that will then be developed in the Competitive phase.
2. Competition
During the Competition phase the athlete works on gaining speed and perfecting the training strategies while competing in races.
3. Transition
The Transition phase is used for rest and recovery between races or at the end of the racing season.

Question 4

Subphases of the Macrocycle

Answer 4

The phases of the macrocycle are further divided into subphases. Each subphase also has a specific focus based on the goals of the overall training plan. Based on the race schedule, these subphases may repeat throughout a macrocycle.
1. General Prepration
For the endurance athlete, the goal of the General Preparation phase is to build a foundation of aerobic endurance, muscular strength and technique.
2. Specific Preparation
The Specific Preparation phase is a continuation of the general prep phase, with a focus on muscular endurance and speed.
3. Precompetition
Precompetition is a short subphase focusing on race-pace fitness, race tactics and race-skills.
4. Competition
During the Competition subphase, the endurance athlete maintains race fitness and prepares mentally and physically for the race.
5. Recovery

Question 5

Annual Training Plan: Mesocycles

Answer 5

• A macrocycle is made up of short “cycles” or “periods” of training, commonly referred to as mesocycles.
• Mesocycles typically focus on a particular goal of the overall training objective.
• The length, intensity and amount of recovery time will change based on the athlete’s goals, athletic experience and the time the athlete needs to adapt to the training stress.

Question 6

Annual Training Plan: Microcycle

Answer 6

• Microcycles are often 7-day periods within the mesocycles.
• The microcycle is structured according to the training priorities (endurance, strength or speed, or a combination), volume, intensity and methods that are the focus of the training phase.
• The microcycle is the most important functional planning tool in the training process; it determines the quality of the training process.