In the journey to optimize a runner’s performance, the choice of periodization model plays a pivotal role. It defines how we structure a training plan over a year or a season, alternating between phases of various intensities and volumes to promote peak performance at the right moment. Here are detailed explanations of various periodisation models:
Traditional or Linear Periodisation
This is the classic model of periodization and involves dividing the training year into distinct phases. These phases usually follow a sequence: base, build, peak, taper, and transition. Early phases focus on building aerobic endurance with high-volume, low-intensity training. As we progress through the cycle, volume decreases, and intensity increases, culminating in peak race performance. This model promotes a gradual, consistent increase in fitness and a clear focus in each phase. It works well for athletes with one or two primary races in a season.
This is a model
Reverse Periodisation
Reverse periodisation, as its name suggests, is a reversal of the traditional periodization model. Instead of beginning with a high-volume, low-intensity phase and gradually moving towards high-intensity, low-volume training, reverse periodization flips the script. This unique approach to training layout has distinct advantages that can be especially beneficial to ultra-runners and trail runners. Let’s delve deeper into the concept of reverse periodization.
Understanding Reverse Periodisation
In reverse periodization, the initial training phases focus on high-intensity, low-volume workouts. This may include speed work, interval training, and hill repeats. As the plan progresses towards the race, the training transitions towards higher volume, lower intensity efforts—moving towards endurance runs, long slow distances, and time on feet.
Why Reverse Periodization Works for Ultra and Trail Running
- Specificity of Training: Ultra races and trail events are endurance-oriented, requiring runners to spend long hours on their feet. By focusing on building volume closer to the race, reverse periodization aligns the specificity of training closer to the actual event. This allows runners to adapt to prolonged efforts and challenging terrain that mimic race conditions more closely. Including taking overall gradient and the specifics of the big climbs in a race.
- Climate Considerations: Often, ultra and trail races occur in seasons with more favorable, cooler weather. By placing high-volume training closer to race day, athletes can train in similar weather conditions to their race, adding an extra level of specificity.
- Reduced Risk of Overtraining: Starting the training cycle with high-intensity work could potentially help mitigate the risk of overtraining and burnout. As high-intensity workouts are more taxing, placing them earlier in the training plan leaves ample time for recovery and rejuvenation before the event.
- Preparation for Long-Distance Demands: High-volume, low-intensity training late in the cycle helps prepare runners for the specific physiological and psychological demands of ultra races and trail events. This includes fat utilization, muscle endurance, and mental grit.
While reverse periodization has its advantages, it’s not a one-size-fits-all solution. Runners with limited base fitness might struggle with early-cycle high-intensity workouts. Also, it might not be ideal for races requiring high-speed capabilities or sharp efforts, such as shorter road races.
As a mindful running coach, the challenge lies in identifying which periodization model best fits your athlete’s needs, training history, goals, and preferences. Tailoring an approach that suits them will ensure their journey towards their race is not only productive but also enjoyable.
Undulating or Non-linear Periodization
The undulating model continually changes the focus of training on a daily, weekly, or bi-weekly basis. This can mean shifting between endurance, strength, and speed workouts within a single week or alternating between high-volume and low-volume weeks. This model introduces variety, reduces the risk of overuse injuries, and can stimulate ongoing adaptation due to its constantly changing stimulus.
Block Periodization
In block periodization, a runner intensely focuses on a specific fitness attribute for several weeks while maintaining other fitness qualities. For example, a block might focus on threshold running, VO2 max, or speed work. Following this concentrated load, the athlete transitions to a new block with a different focus. This model allows for high levels of specificity and can induce significant improvements in the targeted fitness attribute.
Remember, the choice of a periodization model should be made considering the athlete’s goals, races, fitness level, and personal preferences. A mindful running coach needs to have an open mind and adjust the plan based on the runner’s progress, feedback, and life circumstances. The aim is not only to help the athlete peak at the right time but also to ensure they find joy in the journey.