Periodisation: The Key to Triathlon Success

Periodisation is a systematic approach to training that involves varying the intensity, volume, and type of training over specific periods of time. This structured approach helps athletes optimise their performance and reduce the risk of injury. By understanding the principles of periodisation, you can tailor your training plan to achieve your specific goals.

The Annual Periodisation Cycle

A typical annual periodisation cycle for a triathlete can be divided into four main phases:

Off-Season:

 Purpose: Recovery, rest, and general physical preparation.

 Training: Low-intensity, low-volume training focused on active recovery and injury prevention.  Often its the perfect time to take some time off from Triathlon related training and get out there, go for a surf, paddle board or hike.

 Example Workouts:

     * Easy swims, bike rides, and runs

     * Yoga or Pilates for flexibility and core strength

     * Cross-training activities like hiking or swimming

Base Phase:

   Purpose: Building a solid aerobic base and increasing endurance.

   Training: Moderate-intensity, moderate-volume training with a focus on long, steady-state workouts.

Example Workouts:

     * Long, steady-state swims, bike rides, and runs

     * Hill repeats for running to build strength and endurance

     * Long, slow distance bike rides to improve endurance and efficiency

Build Phase:

Purpose: Increasing training intensity and volume to prepare for peak performance.

Training: A mix of high-intensity interval training (HIIT) and longer endurance workouts.

Example Workouts:

     * Interval training in the pool, on the bike, and on the run

     * Longer, tempo runs and bike rides

     * Brick workouts combining cycling and running

Peak Phase:

Purpose: Reaching peak performance for specific races.

Training: High-intensity, high-volume training with a focus on race-specific workouts and simulations.

Example Workouts:

     * Race-pace intervals in all three disciplines

     * Simulation workouts that mimic the demands of your target race

     * Tapering week to allow for optimal recovery and peak performance

 

By following a well-structured periodisation plan, triathletes can maximise their training efforts and achieve their performance goals. It’s important to consult with a qualified coach to develop a personalised plan that suits your individual needs and goals.