We’ve reached what I’ve come to think of as the “complicated” time of year. It usually happens around May 1st when I start training for my fall marathon or ultra. This year it’s June because I’m looking at a November race. It’s time for me to shift focus from triathlon training to running while keeping enough swim and bike workouts to get me through the two, three or four short course triathlons left in my year. I also have to carry enough triathlon fitness through into the off season to continue to improve in the sport next year.
So I’m currently entered in three races: Warpath Sprint Triathlon, June 28; Kingsport, TN; Medoc 10 Miler, Oct. 18, Hollister, NC; and Crooked Road 24 Hour Ultra, Rocky Mount, VA, Nov. 22. And yes I’m thinking about some other races this year like the New River Duathlon, Barberitos Fall Triathlon and Bluegrass Half Marathon assuming I can avoid injury over a time span that long. Please cross all appropriate body parts.
So how do I arrive at each of these three races prepared more or less for the specific demands of each? Yes I’m about to use the p-word: periodization. It could be the most important and least understood principle that endurance athletes grapple with or it could just be me. I never know. For the sake of the blog post let’s assume that it’s not just me. As I understand periodization you start out building the base then over time prepare for the race. Joe Friel says it better:
“Periodization means that the closer in time you get to the race, the more like the race your workouts must become,” – Joe Friel, author of the Triathlete’s Training Bible.
Joe Friel on KISS Periodizaton
The best short definition I could find of periodization or more specifically sports periodization was at Wikipedia. Link to Article.
“Periodization is the systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressive cycling of various aspects of a training program during a specific period. Conditioning programs can use periodization to break up the training program into the off-season, preseason, in-season, and the postseason. Periodization divides the year round condition program into phases of training which focus are different goals.”
Stumbling Through Periodization
To illustrate the principle of periodization let’s look at my simple-minded yet hopefully effective training plan for the year. I started the year out trying to get in 12 workouts a week: three swims, three bike rides and three runs. I would also aim for three weightlifting workouts divided into chest/should, back/biceps and legs. And yes I would do core work whenever I lifted weights and any other time I could get it in.
So I can already hear what you are thinking: dude, there is no way you got all that done. And you are correct sir or madam. It’s a rare week when I get all of the workouts completed. So it comes down to priorities for the time of year and for the upcoming races.
In the Spring getting ready for the first couple of triathlons, the number one priority is making the bike workouts happen. Next comes swimming, then running. This is somewhat generic. A triathlete’s priorities might be different if he or she is purposefully emphasizing a disciple to improve their weakest sport. They may also shift priorities if injured. But these two exceptions only happen about 50% of the time.
What generally happens to me in that mystical realm called reality is that I get in three workouts in one or two of the three sports(biking and swimming), two workouts in the third (running) and generally two weightlifting/core workouts. In a bad week I’d get three in one sport and two in the others. For example, three bike rides, two swims and two runs.
Only getting two weightlifting workouts isn’t a big deal because I can combine workouts since I divide them into chest/shoulder, back/biceps and legs. With this system I can lift weights three days in a row if necessary. Core work is vital but you can always work on core five minutes at a time throughout the day if necessary. My current favorite core exercise is dry land breaststroke kick drills while sitting in a chair. Try it. You will feel your core engage instantly.
Breaststroke Kick On A Chair Video Link
As summer comes and I start working to get ready for my big Fall running event everything changes. The priority is now running, and at least four runs a week are necessary. I’ve tried to do it with three runs a week, and I’m here to tell you don’t try that. You’ll be sorry come race day or at least I was. I cut back my bike rides and swims to twice a week, and hit the gym for weights any time I can, hopping for two workouts a week.
Let’s talk specific races for a minute. In the weeks coming up to a triathlon like Warpath Sprint I add a short bike/run brick workout and up the intensity in my swim workouts. I’ll be doing running interval work at least once a week up until the Medoc 10 Miler to improve my speed at that distance. Also about six weeks before Medoc I’ll do more trail running, trying to get at least two trail runs a week. The Crooked Road is all about distance and time on my feet so long runs with short walk breaks every mile and some power walking at the end of every long run are a big part of the plan. Finally I’ll have a one-week taper before each race and a two-week taper before Crooked Road.
The important concept here whether you are a swimmer, cyclists, runner or triathlete is to look at training as a year-round endeavor and to learn to structure it so you can improve year by year. Think about the seasons. Think about the races. Think about the entire year. Periodization in 1,000 words or less.