If you’re coached by a Team Atomica coach, then you’re already on a periodized training plan. If you’re not, understanding the principles of periodization can help avoid injury and burn out. Here’s what you need to know.
Periodized training alters the workload (intensity and volume), focus, and frequency over training blocks throughout the year to maximize peak performance. It’s based on the knowledge that an athlete can achieve peak fitness at most two or three times a year. This doesn’t mean you can only have two or three good races a year, but it does mean that you want to strategize which events are your main goals and build your plan around those. Often a few lead-up races will nicely reflect your build even without the extra focus (not to mention tapering) you would bring to an “A” race. On the other hand, knowing you don’t have to “nail” those build-up races can help with deflecting the stress of performance that certainly takes a toll mentally and physically.
A periodized plan follows a cycle of 3-6 weeks (depending on the athlete) of training overload, followed by a recovery week during which the body integrates the weeks of work, rebuilds, and adaptation occurs enabling an increase in fitness. Most plans also follow this principle within each week during the training overload phase, meaning super hard sessions are followed by easier workouts or steady state workouts across disciplines. For example, a hard track workout might be followed by a moderate swim session. This principle should also be followed at a macro level throughout the year so that the plan includes an extended recovery, involving, for example, a month or two of no programmed workouts. This does not mean athletes sit on a coach for two months, rather that they take a mental and physical break from following a prescribed plan and having to log workouts etc. Hopefully they do other kinds of exercise they may not get the chance to while training for a race (like mountain biking or skiing).
Coaches might use different language, but the general protocol of periodization is as follows:
Base Phase
Speed Phase
Pre-comp Phase
Taper
(Race)
RECOVERY
While most athletes can follow the first four phases well, the recovery phase can be hard for some, yet, it’s a crucial component. Omitting it could really problematize your plan down the road. Periodized training might seem intuitive, but don’t underestimate the value of objectivity. It’s not always easy to follow the phases when you are coaching yourself—you really need to be disciplined at listening to your body. Working with a coach will give you external feedback and actually help you pay attention to your own biofeedback.
Nonetheless, the logic of periodization is far-reaching. Here is a really interesting article by Alex Hutchinson on applying its principles to all aspects of training.