Periodization – the Planned Variation Of Training Over the Year

Periodization – the Planned Variation Of Training Over the Year

One key difference between training for a sport and for fitness is that the latter can be a random mix of activities, intensities, and durations that change only based on what feels fun to the individual.  Conversely, in sport training, the goal is to make progress from one point in time to another, intentionally emphasizing different aspects of how we move and how much we do.  This “planned variation in training load,” as sport scientist John Kiely describes, is what you may see or hear called Periodization.  There are many formal “versions” of periodization, but at the end of the day, they all come down to one simple thing: intentionally planning progression and variation into your training.  As we enter spring, look at what you are doing and consider the events you hope to do this summer.  Do you have a plan in mind for how to get more specifically ready for those races?  Do you have a strategy for getting from where you are today to where you want to be?  If not, this next weekend, take 30’ and map it out:

·       My races are this distance and these dates

·       I want to have “this” experience and perform like “this” at them

·       Today, my fitness lets me do X Y Z, and to have the performance and experience I want this summer, I need to improve from there to A B C levels.

·       To do that, I’m going to work on X, while touching on YZ from this date to that date.  I’m going to work on Y while touching on X and Z from this date to that date.  I’m going to work on Z while touching on XY from this date to that date.  I’m going to spend several weeks touching on all three, and doing a few key workouts a week that may be 60-70% race duration, blending some race-like intensity and lower intensity work.

·       Allow a bit less (50-70% less volume, and just a small amount of intensity) for about 3-7 days every 3 to 6 weeks to allow a little more recovery, and adaptation to the training you are doing – but also for a mental rest from the challenge of fitting training into a busy life!

·       And finally give yourself 1-2 weeks before the races I want to do best in where I reduce training load 40-60% by cutting volume and maintaining a bit of intensity at, or slightly over goal race intensities.

·       Plan 3-7 light, low intensity / low duration days after races to recover, then back to it building towards the next target.

·       When the race year is done, loosen up your training structure.  As the weather starts to worsen, take 2-4 weeks and really lighten up to recharge mentally as much as physically (light general cross training is fine, but no “training”) and then you can get into things for next year.



That is a very simple outline for setting up a solid “periodized” plan.  If you are self-coached, check in now to see how you are doing things. If you don’t have a plan, use those ideas to create a loose plan that will help you progress towards your goal races!

Will Kirousis, MS, CSCS, CISSN
Tri-Hard | Director
USA Cycling Certified Coach

USA Triathlon Certified Coach
Certified Strength and Conditioning Specialist

Certified Sports Nutritionist

508.633.2708 | will@tri-hard.com | www.tri-hard.com | @willkirousis

Max Performance organizes multi-sport events throughout New England with an emphasis on organization, communication, energy, and enthusiasm!