Let me begin by stating that the following article is a general overview and has different applications for each individual. A number of factors come into play when designing an annual training plan. A coach considers your athletic background, your current level of fitness, your age, and the key races amongst others when designing your plan. The purpose of this article is to give you a brief overview of the different training phases and the adaptation which you should be getting. It is very important that you know what phase you are in and what we are trying to accomplish. If you aren’t sure then ask your coach.
Each annual training plan begins with:
PREPARATION PHASE: This phase can last anywhere from 3-4 weeks and the general purpose is to get the body (muscles, ligaments, tendons, and mind) ready for the next phase.
BASE PHASE: Depending on the time of year you can have up to 3 base phases that last upwards of 3-4 months. In the base building phase you are typically working on Endurance, Force, Speed Skills (technique) and Muscular Endurance. Think of this phase as laying the foundation of your home.
BUILD PHASE: Build phases typically occur within 6-8 weeks of you’re races. During this phase you continue to emphasize Endurance, Force, Speed Skills and Muscular Endurance while incorporating Anaerobic Endurance and Power. The intensity of your workouts increases while the duration typically decreases.
PEAK: Some people call this a taper but peak is a better terminology. If this were Covey’s 7 habits it would be referred to as sharpening the saw. In this phase you touch on all of the abilities in the Build phase and add some power to your workouts. Typically a peak phase lasts 1-2 weeks.
TRANSITION: This phase is all about giving the body and mind a rest. It allows the body to recover from all the stresses placed on it in training and racing. Look at this phase as your vacation from triathlon.
Next I’d like to cover with you the different abilities and the benefit associated with each.
- Endurance: Delay fatigue, Build Slow Twitch Muscles and improve fuel economy
- Force: Improve Muscular Strength and Muscular Economy
- Speed Skill: Improve Arm/Leg Turn over, Improve Muscular economy
- Muscular Endurance: Improve strength endurance, develop race pace, boost your Lactate Threshold and improve lactate tolerance
- Anaerobic Endurance: Elevate your V02 max, Sustain high effort, improve lactate tolerance
- Power: Develop muscular power, fast starts and improve ability to climb short hills
Pete Alfino is a level II USAT certified coach and Founder and Head coach of Mile High Multisport, LLC. Pete is a four time Ironman finisher who has been competing in Multisport events for twenty years. You can reach the author at pete@milehighmultisportcom. |
