The A to ..Z of training plan design

David Bentley PhD

Some of the more experienced triathletes might be familiar with the term 'periodisation' of training. This is an approach originating in Eastern Europe in the 1960 and 70's which involves simply the organisation of training over a given period of time (months to even years) in to different ‘blocks’ of weeks or 'cycles'. With the triathlon race season just around the corner, it's an opportunity to reflect on last year’s results and then plan your training. This article will outline a little about planning of training and will provide a few tips on developing a simple triathlon training plan.

Why should I plan my training?
Planning of training involves a process of goal setting and then establishing a recipe to meet those goals. The recipe is what amount (min or km) and type (low or high intensity) of training a triathlete might aim to complete over a given period of time and at specific points of the plan. The plan is usually one year or season. Planning of training can lead to more effective training and a higher level of motivation to train because you are working to a systematic recipe. This will lead to better race results. We can all benefit (novice to serious athletes) from a little time and thought devoted to structure and management of our training.

What is 'periodisation' or planning of training?
Planning of training occurs when you organise a series of weeks in to blocks of cycles over a larger time period for example a season. Each cycle (or groups of weeks) represents a period of training where the purpose of that training might change relative to another and is devoted to satisfying certain goals and objectives. The ultimate objective of training planning is to prepare oneself optimally for a race or a set of competitive events i.e. the competitive stage of the year. Hence there is usually a period of 'general' then 'specific' training focus before a 'competition' period. Each period can be assigned dates and then objectives. Each phase can then be more manageable.

So how do we go about developing a simple general training plan?
Firstly there needs to be a start and an end point. For some triathletes, the start may have already commenced over the winter and the end point might be the completion of the summer race season. Other more serious age group athletes might schedule an end point around WC qualifying races or even the WC event itself. The end point should be 1-3 important events that might be held within a 3-6 week period. Ultimately you need to decide upon a couple of important races that you are training for. Once this end point is decided upon we can work backwards and assign the different blocks or 'cycles' to the training i.e. general and specific before a competitive period (see above). Each main phase can be determined by dates and range between 4 and 16 weeks. A block of weeks might range between 3-6 weeks and contain some recovery (a few days to 2 weeks) at the end of each block. Hence you can fit in 1-4 blocks of weeks into each training phase.

What training is done in these different periods of training ?
The general stage of training for most of us usually coincides with the winter months where there is limited racing and time to focus on weaknesses or to develop what is commonly described as a 'base' level of training. It is widely acknowledged that the more time you devote to training the better you might get. Whilst there is some debate about this, the general stage of training should be about 'banking' some easier training time in swimming, cycling or running. The purpose of this is help your body prepare for the rigours of harder and more race specific training that occurs later on in the specific phase of training (and in the competitive phase). Effectively you are developing training maturity. This is important for reducing risk of injury and in extreme cases 'overtraining'. The general phase of training can also be used to develop certain skills sets especially in swimming and running i.e. improve technique. How much training is done in this phase you may ask? Well, this is where the goal setting comes in handy. Obviously some of us with families, work and other commitments may not be able to complete as much training as other athletes. We might need to prioritise and set objective goals for how frequently and what amounts of training you can realistically achieve. More seasoned athletes should also base this on what you completed last year. Effectively you need to develop training maturity over years. Hence progressing from year to year is important. You should seek advice from an experienced coach on what might be suitable for you. The upshot of the general period of training is to try to train as much as one permits but to gradually increase how often you train and how much you train relative to a goal amount.

So what happens in the specific training period?
For most of us, the specific period of training ranges between 4-16 weeks (which might be 1 to 4 blocks) and is the period before a set of races that aims to prepare your body for the demands and skills of a given race distance. A 'taper' period of 1-3 weeks should occur between this phase and a race or competitive period. The training intensity of in this period is generally higher (to replicate racing) so typically you can't perform nearly as much training, so the total amount week to week is lower relative to what was completed in the general phase of training. Training plans are flexible and so the amount of training can be planned but modified on the basis of what actually was completed during the general stage of training. Interval training simulating race intensity or race practice exposures could be a feature of the specific training period. The key element of this phase is to practice and simulate racing before you get to a race. It is no good attending races without practicing the demands of that race. A specific phase of training might also be very short for someone who is newer to racing who does not yet have a significant history of training.

Take home message:

• Assign start and end dates to training plans with the end date being a major race.

• Breakdown your training in to a general phase (that is easier but more training is done) and a specific phase of training (that incorporates interval and race specific training).

• Each phase should incorporate smaller and manageable blocks of 3-6 weeks with recovery after each block with individual goal targets for training.

In future articles, I shall comment on aspects of race specific  and interval training, adaptation to endurance training including ‘cross training’ and methods of recovery.

David Bentley PhD is an ESSA accredited Exercise Physiologist (U Exercise Physiology) with over 20 years of coaching and triathlon training experience in Australia and Europe. He has coached world age group champions, ITU level athletes and guided recreational competitors to Ironman success. He offers a service of training plan design and implementation for individual and groups of athletes focusing on optimising performance and injury prevention triathlon and it’s component sports.

bentley.dj@gmail.com