The transition phase, often inappropriately called the off-season, links two annual training plans. This phase facilitates psychological rest, relaxation, and biological regeneration while maintaining an acceptable level of general physical preparation (40% to 50% of the competitive phase).

What is a training phase?

The simplest way to split up your year of training is through 3 phases (or macrocycles): preparatory, competitive, and transition. Typically during a preparatory phase you work on general strength and conditioning exercises that are not sport specific.

What does PE mean in triathlon training?

PE = Power Endurance. SM = Strength Maintenance. Find the downloadable list of exercise for each sport listed in each Strength Phase section below. Anatomical Adaptation (AA) Cycling, Duathlon, MTB, Running, Triathlon.

How long is a Microcycle?

The microcycle is generally up to 7 days. The mesocycle may be anywhere from 2 weeks to a few months and can further be classified into preparation, competition, peaking, and transition phases. The macrocycle refers to the overall training period, usually representing a year.

What is the second transition period?

Second Transition Period – the time period between the end of the competitive season and the beginning of the next offseason. Typically lasts one to four weeks. Used to reduce the potential for overtraining. Active Rest – easier training compared to normal that may or may not involve resistance training.

What are the 4 phases of training?

The Four Phases of Learning

  • Preparation: Arousing Interest.
  • Presentation: Encountering the New Knowledge or Skills.
  • Practice: Integrating the New Knowledge or Skills.
  • Performance: Applying the New Knowledge and Skills.

What are the 3 phases of training?

In the broadest view, there are three phases of a training process: planning, implementation, and evaluation.

Is Zone 3 running bad?

Runners fall into the trap that running harder more often will lead to better results. However, Zone 3 work is above aerobic pace and has some lactate response. Basically Zone 3 isn’t hard enough to elicit a desirable physical adaptation, and yet it’s too hard to allow for day-to-day recovery.

What should you plan in a Microcycle?

A microcycle is the shortest training cycle, typically lasting a week with the goal of facilitating a focused block of training. An example of this is an endurance block where a cyclist strings three or four long rides together within one week to progressively overload training volume.

How much do training intensities change during the build period?

The Build period shift in training intensities from the higher zones to the lower was less pronounced for the triathlete. He went from 8.7% in the three upper zones in Base to 8.4% in Build. Not much.

What happens after 8 weeks of base training?

After 8-16 weeks of Base training, it’s time to move on to the Build Phase. During this time your workouts become more race-specific and less general. Don’t worry about your weekly volume (hours or distance per week) at this stage, focus more on what you do specifically in a few key workouts.

What is ‘periodisation’ in training?

Periodisation is the first thing I think about when I design a training plan for an athlete. It’s the foundation upon which everything else is built. I use a similar triathlon periodisation model set out by Joe Friel in his Training Bible books. This involves breaking your season down into six distinct phases.