What is Periodization?

Training for an IRONMAN or a 70.3 is long journey that can feel very daunting. To get to the finish line, consistency becomes a key part of it. However, sometimes it is difficult to get out there and just train without a particular goal set in mind for that workout. That is why a structured plan is really helpful to achieve progress and get to the start line in the best possible state. On top, training is very different depending on whether your race is in 3 months or in 9 months, and the season and training should be structured accordingly. Although there are various training approaches, a commonly used one is called periodization, and we will touch on the various phases of this common approach in this blog. 

Here is how to break down the preparation into five essential phases to ensure you arrive at the start line fit, fresh, and ready to go.

1. The Base Phase: Building the Engine.

   Here the focus is to get aerobic endurance, improving technique and achieve consistency in training. You don’t go too fast and too often although there are some tempo and threshold sessions. A lot of training in this phase will be in low to moderate intensities, trying to train your body to use fat as a fuel in combination with carbohydrates. This phase typically lasts 8 to 12 weeks although it will depend on the full timeline to race day. The training can be combined with technique sessions and strength sessions to further boost your overall fitness and proficiency at the sports.

   
   

2. The Build Phase: Adding Power.

   Here we increase intensity and start building specific strength for the race. It normally lasts around another 8 to 12 weeks (again, depending on the timing of your race). We start including more interval and tempo sessions to raise lactate threshold, you will start seeing more brick sessions (i.e. 2 sports one after the other, like bike and run) to get used to race day sensations. This is not to say there’s no Z2 or no recovery. It is important to include those in this phase as well to absorb the training.

   
   

3. The Peak Phase: Simulation Time.

This phase lasts only a few weeks and its when we hit our highest weekly mileage, you start doing race simulations, training your nutrition and your pacing for race day, you do sessions under fatigue to teach the body. You try to achieve your best fitness here. Lots of sessions will recreate efforts similar to the ones in the race. 

4. The Taper: Getting ready for the big day.

This phase is just immediately before the race day. Here you clear out your fatigue through 1-2 weeks generally (maybe a bit longer for a full Ironman). You start decreasing volume and intensity easily by 25% each week, however some sessions will add some intensity just to keep the body ready. It is common to feel sluggish or starting to feel pain in some areas. Take care of yourself here and trust that the hard work done before will pay off. 

5. Recovery: Don’t forget this one.

You definitely shouldn’t forget about sport and healthy habits after your race. It is very important to repair the body after the big effort. Have good sleeps, hydrate and do light movement and training forgetting about HR, watts or pace and focusing on enjoying the sport. This comes right after the race in the weeks following it to repair the body. Use this time to analyze if you enjoyed the race and what’s next for you. I bet you will first say you will not do this again, and soon after you will forget and will start looking for your next race, we all do!

Use this periodization structure to understand where you’re at in your season and your preparation and to understand the focus of the training. Sticking to the plan will help get the best results in race day. Sometimes structuring the whole thing might feel daunting, and that’s why we at No Limits Coaching are more than happy to help you in your journey and share your objectives.