1. Periodisation for Endurance Sports Dr Darrell Bonetti Physiology

2. What determines endurance performance? VO2 max Economy of movement Aerobic & Anaerobic thresholds Slow twitch muscle fibre Technique!!

3. Improving Endurance performance Technique Periodise your training!! Sports specific strength / power Altitude training, inspiratory muscle training, nutritional supplements?

4. 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.

5. 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!!

6. 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

7. Endurance\Example Plan.xlsx

8. 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.

10. 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)

11. 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

12. Ideal Microcycle periodisation (Loading) MonTueWedThurFriSatSun 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) 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 OFFWeights 60 mins L3 OFF Easy run 30 mins L1-L2 OFF Stress2.552424 3.25 Volume17095120 14090 705 mins

13. Unloading MonTueWedThurFriSatSun AM 60 mins @ L2 Intervals (20,10) x 3 L2 3 x 6 mins @ L4 5 mins recovery L5 OFF6 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 OFFWeights 60 mins L3 Easy run 30 mins L1-L2 OFF Stress2432 3.5 2.9 Volume14060120110 75 505 mins

14. 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!