1. Managing a Training Load

2. Periodisation of training Phases of training – microcycles, mesocycles and macrocycles. Peaking and Tapering – step reductions and exponential decay.

3. Periodisation In its simplest form, the term periodisation as it applies to training basically refers to the dividing of a training program into shorter phases of training. Typically a training program may be divided into three phases or periods –The preparatory phase (see notes) –The competition phase (see notes) –The transition phase (see notes)

4. Periodisation In order to fully appreciate and apply periodisation theory to the design of a training program it is necessary to understand the following key terms: Microcycle Mesocycle Macrocycle

5. What periodisation looks like MACROCYCLE MESOCYCLE 1 MICROCYCLE 1 MICROCYCLE 2 MICROCYCLE 3 MESOCYCLE 2 MICROCYCLE 4 MICROCYCLE 5 MICROCYCLE 6 MESOCYCLE 3 MICROCYCLE 7 MICROCYLE 8 MICROCYCLE 9

6. Microcycle A microcycle refers to a relatively small number of training sessions that from a recurrent unit. Typically, a microcycle lasts for five to ten days. For many athletes, a microcycle is simply one week of training in a predictable pattern.

7. Mesocycle A mesocycle is a block of training, consisting of some number of microcycles, which emphasizes the attainment of a particular goal. The phases of training – preparatory, competition and transition – can be thought of as distinct mesocycles. Typically a mesocycle is usually between 4 – 12 weeks duration.

8. Macrocycle A macrocycle is made up of a number of different mesocycles and covers a period of many (usually 6-12) months. In most cases, the macrocycle represents the full training program which is undertaken year by year.

9. Peaking Peaking refers to the planning of training so that an athlete reaches their optimum state of readiness to perform at a particular predetermined time. Peaking is usually related to preparation for an important specific event or competition (e.g. Olympics), or for particular matches within the course of the competitive season (e.g. the final series)

10. Tapering Tapering refers to a decrease in training levels over the course of the final few weeks prior to an event. This reduction in training allows the athlete time for extra recovery and for their energy stores to be fully restored. At the end of a taper an athlete should be in peak condition to perform.

11. Tapering In the past tapering usually involved a reduction in both the volume of training and the intensity of training. Recent research has indicated that it is the quantity of training that should be reduced, and that the intensity of training should remain at the same level, or in some cases be increased!

12. Methods of Tapering STEP REDUCTION Total training volume is reduced by a certain amount, and the new volume of training is sustained throughout the tapering period One popular step down strategy is to reduce training by 65- 70%, then maintain the new, lower volume of work for 1-2 weeks. EXPONENTIAL DECAY In an exponential decay, the quantity of training decreases steadily over the course of the taper in a continuous slide, reaching minimum levels at the end of the tapering period (usually 4-8 days)

14. Overtraining Overtraining is the ‘burnout’ or excessive exhaustion experienced by some athletes when there is an imbalance between training and recovery, causing decreased mental & physical performance. Other factors contributing to overtraining may include insufficient nutrition & sleep, stressful circumstances or repeated failure to achieve goals.

15. Physiological Signs of Overtraining Increased resting heart rate Increased ventilation Decrease body weight Increased muscle soreness Decreased ability to perform at max levels Increased blood lactate during sub max work Decreased RBC count Slower return to resting heart rate after exercise Constant fatigue / tiredness/ lack of energy Increased illness or injury (e.g stress fractures)

16. Psychological signs of Overtraining Decreased motivation Decrease in emotional state / feelings of depression Lack of enjoyment of training and competition Lower self esteem Irribility / mood swings Inability to respond to relaxation techniques Change in attitude to work and to others Sleep disturbances Loss of appetite / change in eating patterns Increased levels of stress.

17. Preventing Overtraining Increases in workload should be gradual Ensure adequate recovery after competition and training Ensure adequate nutrition Ensure adequate sleep Follow an appropriate periodisation schedule for training and competition Plan to have one full rest day per week Variety – cross train Include low intensity work between high intensity sessions Set short term goals as well as long term goals Reduce training when experiencing high levels of stress Cease training during illness Learn strategies for effective self management (relaxation techniques) Learn process of self monitoring (log books / diaries) Coaches need to observe athletes closely to watch for signs Training demands should be reduced in overtraining is observed