Performance
Improviding Endurance
As a Sports Scientist designing a training plan for endurance athletes, one can follow the principles of periodisation, a systematic approach to organising training into distinct phases to optimise performance.
Here’s an overview of how Brendan would design a periodised training plan:
Needs Analysis
Start by conducting a comprehensive needs analysis of the athlete, considering their individual goals, current fitness level, strengths, weaknesses, and competition schedule. This analysis will guide the design of the training plan to address specific needs and target areas for improvement.
Macrocycle
Divide the training plan into macrocycles, typically spanning several months to a year. The macrocycle represents the entire training period and is generally aligned with the athlete’s main competitive season.
Mesocycles
Break the macrocycle into mesocycles, which are intermediate training periods typically lasting 3-6 weeks. Each mesocycle focuses on a specific training emphasis or goal, such as building endurance, improving speed, or enhancing race-specific performance.
Phases of Periodisation
Within each mesocycle, incorporate the following phases of periodisation:
Base Phase
The base phase focuses on building aerobic endurance and foundational fitness. Emphasise long, low-intensity runs or rides to develop a strong aerobic base, improve endurance capacity, and lay the groundwork for subsequent phases.
Strength and Power Phase
The strength and power phase includes exercises to enhance muscular strength, power, and neuromuscular coordination. Incorporate resistance training, plyometrics, and hill sprints to develop strength and power specific to the endurance sport.
Speed and Anaerobic Phase
In this phase, introduce higher-intensity intervals and speed work to improve anaerobic capacity and race-specific speed. Include intervals at or above race pace to enhance the athlete’s ability to maintain higher intensities for sustained periods.
Taper Phase
As the competition approaches, transition into a taper phase to allow for recovery and maximise performance. Reduce training volume while maintaining intensity to ensure optimal freshness and peak performance during competition.
Microcycles
Divide each mesocycle into microcycles, typically lasting a week. Microcycles specify the weekly training schedule and incorporate the appropriate mix of workouts based on the phase of periodisation. Plan recovery days, long endurance sessions, interval sessions, strength training, and rest days strategically to optimise adaptation and recovery
Progression and Adaptation
Gradually progress the training load over time to induce adaptation while avoiding excessive fatigue or overtraining. Increase training volume, intensity, or frequency gradually within each mesocycle, allowing for adaptation and recovery before advancing to the next phase.
Monitoring and Evaluation
Continuously monitor and evaluate the athlete’s performance, training responses, and recovery. Use objective measures such as heart rate variability, lactate threshold testing, or performance metrics to assess progress and make data-driven adjustments to the training plan as needed.
Individualisation
Tailor the training plan to the individual athlete, considering their specific strengths, weaknesses, and response to training. Modify training volumes, intensities, and recovery strategies based on individual needs and factors such as age, injury history, and lifestyle constraints.
Get Started With Training Peaks
Brendan makes use of the Training Peaks software which integrates with various sports devices.
By making use of this medium he is able to monitor and analyse data which athlete’s push out when completing workouts.
