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Periodization

Build Your Foundation

 

I often talk to my athletes about evaluating your season, and goal setting. The next part in your plan to succeed is setting up a periodization outline. Simply put, this is a basic training plan for your season that includes your major events. Periodization divides the yearly training calendar into smaller segments (periods) and types of training. The goals of this are basic: change of routine prevents training staleness and boredom. And changes in physical stimulus provide diversity in your training that challenge the body and make it possible to achieve gains in fitness levels. To reach your goals, it's important that your physiological systems develop the machinery to support your event.

After your season evaluation, and goal setting, start building your periodization plan by looking at a calendar. Divide your planned training time (months) into three sections: foundation, preparation, and specialization. In your foundation period, your focus should be aerobic fitness, and should include some cross-training routines. As the name implies, your foundation period is the base for the rest of your training. Without it, you won't have the strength to add the greater loads of training that the later periods demand.

In the first 8-12 weeks, you should focus on working aerobically at 60-75% of your maximum heart rate. As a rule of thumb, 75% of your training time should be spent in this zone. Even if you ignore strength and power (speed) training later, a strong aerobic system will allow you some measure of fitness and success. Recovery from exercise bouts is essentially an aerobic activity, so being aerobically fit is of prime importance.

One should also add a lot of variety to the foundation routine. My favorite cross-training activity to prescribe for this time period is yoga. If you're not a triathlete, swimming is also an excellent activity to add. Whatever you decide on for an activity, try something that is different from but complements your prime sport. In this regard, complementary should have an aerobic exercise component. I also recommend weight training during this period. Among other benefits, weight training will provide core body strength, which is important in most every sport. By utilizing the proper weight training activities, you can gain strength and reduce the possibility of injury. Consult with your coach, or a Certified Personal Trainer, to help you develop an appropriate plan.

The foundation period is important in developing the habits that should carry throughout the season. Immediately coming to mind here are stretching, core body exercises, and planned breaks. If you regularly take yoga, you've got an excellent start in the stretching and core body work departments. You can also contact me if you'd like a (free) stretching guide specific to your sport. Plan your training in cycles, so that you have breaks to allow your body and mind to recover. I find this is extremely important in the foundation period for two reasons. First, setting up the habit of breaks is important throughout the season, to allow for mental and physical rest. Secondly, one's routines through the foundation period are usually not physically or mentally challenging, so breaks are essential to maintain interest. The variation of the training in your foundation period is important to also set the stage for the training in your later periods. The variation one finds later in the season is specific to other energy systems and muscular efficiency.

This can be a challenging time of year. The disappointments of a bad season, the fatigue of a long season or the end of summer play can bring one down. However, by taking the steps to plan for success, you can turn your energies into positive vibrations that will make this off season a valuable factor in making your goals a reality.
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Jonathan Siegel, Director of Coaching
JDS Sportcoaching, LLC

Jonathan Siegel, CSCS, is an RRCA-certified running coach and certified cycling coach. If you have training questions or comments or are interested in a lactate test, contact JDS Sportcoaching,LLC.