TRIATHLON · PERIODIZATION
A year with a shape.
Periodization means dividing the year into blocks with different goals, so fitness builds in order and peaks for the races that matter. Here are the two versions we used: a coached plan, and our own.
The idea in plain English
- Base first. Build general fitness and tolerance with lots of easy work.
- Then intensity. Cut volume a little and add faster work and race practice.
- Race, then rest. Race the key events, taper before the big one, and recover afterward.
- Hard and easy alternate. A hard week is followed by an easier one so the body absorbs the work.
The coached year (2002)
The 2002 plan ran through Ironman Lake Placid in July. Each phase has a different goal, and a four-week rhythm of easy, medium, hard and recovery weeks.
| Phase | Dates | Focus |
|---|---|---|
| Base 1 | Dec 31–Jan 27 | Build volume and tolerance; improve aerobic conditioning. |
| Base 2 | Jan 28–Feb 24 | Highest number of workouts per week. |
| Base 3 | Feb 25–Mar 24 | Highest volume, with some tempo-intensity work added. |
| Intensity 1 | Mar 25–Apr 14 | Less volume, more intensity; practice sighting, transitions and bike-run combinations. |
| Intensity 2 | Apr 15–May 5 | Further volume cut; practice races or time trials. St. Croix Half-Ironman. |
| Race | May 6–Jun 15 | Race the key events. California Half-Ironman. |
| Ironman prep | Jun 16–Jul 7 | Ironman build-up. |
| Taper | Jul 8–28 | Ironman taper: Donner Lake race, then Ironman Lake Placid. |
| Transition | Jul 29–Aug 10 | Recover from the Ironman. |
Our own framework (2012)
From 2012 the plan was written by us and driven by both effort (heart rate) and output (pace and power). It also fit in a motorcycle racing peak after the triathlon season.
Blocks
- Adaptation: 6 weeks
- Base I: 8 weeks
- Race I: 12 weeks
- Transition: 2 weeks
- Base II: 2 weeks
- Race II (triathlon peak): 7 weeks
- Race III (motorcycle peak): 9 weeks
By 2015: three peaks a year
- Adaptation: 6 weeks
- Base: 8 then 4 weeks
- Strength: 3 weeks, twice
- Speed: 3 weeks, twice
- Race blocks: 3, 3 and 2 weeks
- Transition: 1 then 2 weeks
Inside a block
Six-week mesocycles
Six-week blocks of moderate, tempo, long, speed and strength sessions, with a core block of consecutive training days a few weeks before a key race.
The taper
- One to three weeks, depending on the race.
- About 25% less volume each week.
- Speed and strength first, then endurance.
- Longest swim, bike and run three, four and five weeks out.
- A full rest day two days before, and short sessions the day before.
