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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.xlsx8/13/2019 Endurance Periodisation
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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!