ppt from AIS for Yr 12 PDHPE Elective: Option 4 Improving Performance

1. Periodisation for Endurance
Sports
Dr Darrell BonettiDr Darrell Bonetti
PhysiologyPhysiology

2. What determines
endurance performance?
• VO2 max
• Economy of movement
• Aerobic & Anaerobic thresholds
• Slow twitch muscle fibre
• Technique!!

3. Improving Endurance
performance
• Technique
• Periodise your training!!
• Sports specific strength / power
• Altitude training, inspiratory muscle training,
nutritional supplements?

4. Periodisation
• Periodisation is simply a process of dividing the
annual training plan into a series of manageable
phases.
• Each phase can then target a specific or series of
attributes to be developed within a designated
period of time.
• Periods of appropriate overload and recovery are
designated within each phase.

5. • To much stimulus and inadequate recovery
can lead to overtraining
• The aim of periodisation is to produce a peak
performance at a pre-designated competition
• The number of peaks will usually range
between 1-3
• Periodisation must be individualised!!

6. • Macrocycle: Annual Training Plan
• Mesocycle: A long segment or block of
training, typically 8-12 weeks.
• Microcycle: A week long training block
• Transition: A period between Macrocycles.
• Taper: A reduction in training intensity and
volume to facilitate a peak performance

7. • EnduranceExample Plan.xlsx

8. Training Intensities
• L1: Recovery
• L2: Aerobic endurance
• L3: Hard Aerobic, Short maximal sprints,
Resistance training, plyometrics
• L4: Anaerobic threshold, VO2 max, Lactate
tolerance
• L5: Time trials, competition
• Generally 2-3 days are needed to recover fully
from L4 & L5 sessions.

9. 0
2
4
6
8
10
12
110 115 120 125 130 135 140 145 150 155 160 165 170 175
Heart Rate
BloodLactate
Lt
Ant

10. Heart Rate Training Zones
• Heart rates are generally used in 3 zones
• Aerobic Threshold: An intensity you could
maintain for 1.5 - 3 hours (70-80% MHR)
• Hard Aerobic: An intensity you can maintain for
up to 1.5 hours (80-85% MHR)
• Anaerobic threshold: An intensity you could
maintain for 30 - 60 minutes (85-95% MHR)

11. • How many Sessions at Specific intensities can an
endurance athlete tolerate?
• L1: No Problems
• L2: 5-7 ok
• L3: 3-4 ok
• L4: 2-3 max (Depends on how much L3)
• L5: 2-3 max (Depends on how much L3,L4 & L5)
• Any more than 5-6 sessions above L3 can lead to
overtraining

12. Ideal Microcycle periodisation
(Loading)
Mon Tue Wed Thur Fri Sat Sun
AM 90 mins @
L2
Intervals
(20,10) x 3
L2
3 x 6 mins
@ L5
5 mins
recovery
L5
100 mins @
L2 intervals
(20,10, 5) x
3
L2
10 x 4
mins , 2
mins rec
@ L4
L4
120 mins
@ L2
L2
20 mins x
2 @ L4
L4
OFF
PM Weights
60 mins
L3
Easy run
30 mins
L2
OFF Weights
60 mins
L3
OFF Easy run
30 mins
L1-L2
OFF
Stress 2.5 5 2 4 2 4 3.25
Volume 170 95 120 120 140 90 705 mins

13. Unloading
Mon Tue Wed Thur Fri Sat Sun
AM 60 mins @
L2
Intervals
(20,10) x 3
L2
3 x 6 mins
@ L4
5 mins
recovery
L5
OFF 6 x 8mins,
2 mins rec
@ L3
L4
90 mins @
L2
L2
15 mins X
2 @ L3-4
L4
OFF
PM Weights
60 mins
L3
Easy run
30 mins
L2
OFF Weights
60 mins
L3
Easy run
30 mins
L1-L2
OFF
Stress 2 4 3 2 3.5 2.9
Volume 140 60 120 110 75 505 mins

14. Summary
• Good periodisation enables logical planning,
and ongoing monitoring of your training
programme
• Periodisation needs to cater for the individual
• Make sure adequate periods of lower intensity
training follow higher intensity training
• Smart and hard training helps to produce
optimal performance!