Fundamentals of Peak Performance: Periodization

Periodization Simplified

Yes, I know, sooo long overdue. The holidays, life, etc...thanks for bearing with me everyone.

Periodization is a term that describes the various phases of a training season. Your aim should be to develop different aspects of your fitness that then form the basis for further training. You wouldn't build a house by adding trim or wiring the electrical system first. And the same can be said for endurance training. You want a strong, sturdy foundation. Then you can add the detail work. But intially, you'll want a foundation that can resist the occassional storm. 

Starting out, you'll be in the Preparation phase. Ideally, this is where you are now. The Preparation phase is a time for strength training, yoga, cross training, and fun. This is followed with the Base phase. The focus of the Base phase is aerobic endurance. In some cases, you may want to add a second Base Phase, but one that transitions towards more intensity. After the Base phases, you'll add more intensity while reducing your overall endurance (or volume) load. This is the Strengthening phase. The intensity of the Strengthening phase should lead you directly into your Peaking Phase, which is when you should experience your peak fitness. Because it's impossible to physically sustain peak fitness for long periods of time, and because you've probably experienced a long season of training and fitness, you'll need to rest. This marks the beginning of your Recovery phase. Then, when you're ready, you can begin to ramp up and start all over again. Sounds easy, right?

I also want to note that there are cycles within a training season and beyond it. Training creates the potential for fitness and rest and recovery allows you to realize it. To obtain improved fitness, you need to apply a certain demand on your body and then rest so that it can adapt to that demand. A cycle within your training could be one day. You train, you rest. Another cycle exists throughout the training week. Days of training, followed by days of rest, and adaptation occurs. Then there are cycles within training phases - several more demanding weeks, followed by a week of rest. Then there is the cycle of your entire training season, increasing demands of intensity, followed by the increased realization of your fitness, and then  recovery. And a cycle I stress as equally important is the big cycle of your five or ten year fitness goals. Why do any of this? Is there something longterm that you're working towards? You may feel an urgency to improve for this season, but look ahead two or more years - with steady training and persistence, you may be able to accomplish whatever you want - even paddling the Inside Passage!