Establishing 2014 Periodization

A good definition of periodization can be found here.   Instead of re-inventing the wheel I'll just provide a quick summary of periodization.

Periodization is the process of dividing your training year into distinct periods, with each period having a different purpose.  The six most common periods include: Preparation, Base, Build, Peak, Race and Transition.  The purpose of periodization is to make sure you are in top-form when you need it the most (priority A races).  Periodization is ultimately your foundation for the annual training plan. The best way to summarize periodization is by looking at the chart below (this is a direct copy from Friel’s Triathlete Training Bible).

 



 

 

 

 

 

 

 

I use TrainingPeaks premium account, so the ATP Wizard will automatically set my periods based on the races (and the priority of the races) I input into the Wizard.  This makes my life very easy and this step in the ATP process very short.  Below is screenshot of the first few months of the season.

Setting 2014 Annual Hours and Prioritizing Races

I've already completed Step 1: Setting Annual Goals and Step 2: Setting Training Objectives. Now I move on to Step 3: Annual Hours and Prioritizing Races

 

Setting Annual Training Hours

This is where things can get a little tricky.  I want to set training hours that will push me, yet at the same time be realistic.  TrainingPeaks does give you a nice piece of advice:



 

 

 

 

In addition to the advice above, TrainingPeaks also provides a nice guideline to follow:



 

 

 

 

 

 

Using this as a guideline, I calculate my annual training hours as follows:

In 2013 I completed 279 hours of training. Adding 15% to that brings my annual training hours to 322 hours.  The low training hours for 2013 reflect my crash in motivation and physical burnout by July.  I was just putting too much pressure on myself instead of focusing on the bigger picture (training objectives and annual goal).  In addition to that, the majority of my training focused on swimming and running which is generally shorter workouts than cycling.  Going forward, I believe I'll have a better grasp on the bigger picture, thus I'm going to increase my annual training hours to 600.  This increase can also be attributed to my new challenge of completing my first full Ironman in August.  This 600 hours equates to roughly 12.5 hours per week (on average).  I'll post a weekly break-down in the next step of my annual training plan.

Prioritizing Races

Priority A Races: The most important races.  No more than two or three races a season.  It’s best these races be clumped together (2-3 week blocks) or widely separated.  My priority ‘A’ races are as follows:

Barry Roubaix Gravel Road Race (62 miles): March 22, 2014 confirmed date.
Grand Rapids Triathlon Half-Ironman Distance: June 8, 2014 confirmed date.
Ironman Steelhead 70.3: August 10, 2014 approximate date.
MiTi Full Ironman: August 24, 2014 confirmed date.
Iceman Cometh: November 1, 2014 approximate date.

Priority B Races: Select as many as 6 of these races.  With these races you will not build to a ‘peak’.  These races are considered 'training races'.  Part of my training objectives was to add more training races to my schedule.  My priority ‘B’ races are as follows:

Lowell 50 Gravel Road Race: April 5, 2014 confirmed date.
Yankee Springs Time Trial: April 20, 2014 approximate date.
Pontiac Lake XC: April 27, 2014 approximate date (may do this one instead of the CPS race given their character issues).
5/3 Riverbank Run 25k: May 10, 2014 confirmed date.
Fort Custer Xterra: May 18, 2014 approximate date.
Tri Del Sol Olympic Triathlon: July 19, 2014 confirmed date (REGISTERED)

Priority C Races: These are training races used to gain experience or as hard workouts.  It would not be unusual to cancel one of these races at the last moment (without feeling guilty about it).  Be careful with C races since they could result in a bad experience, thus hurt your motivation.  They can also cause you to go into over-training.  Every C race should have a clear goal on what you want to accomplish.  Entering these races with no goal can end badly.  My priority ‘C’ races are as follows:

Fort Custer Stampede: May 4, 2014 approximate date.
Torn Shirt Xterra: June 15, 2014 approximate date.
State Games of Michigan: June 21, 2014 approximate date. (CPS race so slim chance I'll be involved anymore).
Pando XC Race: September 21, 2014 approximate date.  (CPS race so slim chance I'll do it).
Lowell 50 Gravel Road Race: October 25, 2014 confirmed date.

 

Setting 2014 Training Objectives

Most of us know our weakness, but it helps to review past race data to see the relationship between HR, power, speed, cadence, etc.  This will help pinpoint your limiters.  For me, my limiter is both muscular and anaerobic endurance.  Two VERY big items.

Your training objectives should be targeted toward your limiters and your goals.  Since I’m training for four sports (triathlon and mountain biking) how I target my limiters is unique.  My primary focus is triathlons so my objectives will be based on that.

Annual Goal: Complete First Full Ironman

Limiters: Running Strength/Endurance/Speed, Bike Power, Swim Speed, Nutrition and Mental Commitment

Annual Goal: Complete Barry Roubaix Long Course 3:15

Limiters: Muscular/Anaerobic Endurance and Bike Power 

Annual:  Complete Iceman Under 2-Hours

Limiters: Muscular/Anaerobic Endurance, Bike Power and Mental Fatigue (race is at end of season)

Annual Goal:  Personal Best In All Races I’ve Done In Previous Years

Limiters: Muscular/Anaerobic Endurance, Running Power/Speed, Bike Power, Nutrition and Mental Commitment

Training Objectives: Running

10-15 miles per week during Base 1 and Base 2

15-20 miles per week (1 speed workout a week) during Base 3

13.1 mile run during February and weekly 13.1 during March and April

Weekly Speed and Power intervals during build period.

15 mile run in May and 20 mile run in June

Weekly 20 mile run in July-August (include 2 full marathon runs)

10k pace at 9:00 by March and 10k pace of 8:30 by April and 8:00 pace by August

Daily stretching exercies

Brick workout out every other week.

Monthly FTP checks

Embrace recovery days.

Training Objectives: Cycling

1 Sufferfest/TrainerRoad session a week during Base 1 and 2 (2x start in January, 3x in Feb)

Long rides (40+ miles) during Base 1 and 2

Long rides (60+ miles) during Base 3 (With intensity intervals)

Long rides (80+ miles) during Build periods (with intensity intervals)

During Build, establish Ironman pace and experiment with different options.

Monthly FTP checks

Consistent strength training

Add 2-3 mountain bike 'training races', preferable Tailwind series.

Embrace recovery days

Training Objectives: Swimming

Work on technique during Base 1 (include long swims: 3000+)

2 swim sessions a week during Base 1 to Base 3

Increase intensity during Base 2 and Base 3 (include long swims: 3000+)

3 swim sessions a week during Build phase (or 3 hours)

8000+ yards a week during build (mainly after May)

Monthly FTP checks

Training Objectives: Nutrition

Do research on nutritional strategies and experiment with different nutritional mixes.

Have a solid nutritional plan for EVERY ride, regardless of how short the ride is.  Document that plan and how well it worked.

Setting 2014 Annual Goals

It's that time of the year: Annual Training Plan Preparation.  Step one is to evalute my strenghts and weaknesses.  To accomplish this I go to the trusty SWOT analysis tool:

 

Knowing this, I can move on to setting my annual goals.  The four criteria these goals need to meet are: 1.  Is it measurable? 2.  Is it under your control?  3.  Does it stretch you?  4.  Is it positive?

Goal #1: Complete First Full Ironman

Measurable:  Very much so:  140.6 miles
Control:  Completing it will be based on my training
Stretch:  Dear God does it stretch me.
Positive:  Very much so.

Goal #2:  Complete Barry Roubaix Long-Course in 3:15

Measurable:  Requires approximately 18+ MPH average.
Control:  Completing it will be based on my training
Stretch:  High intensity ride to get that time
Positive:  Very much so.

Goal #3:  Complete Iceman Under 2-Hours

Measurable:  The timing clock will measure it.
Control:  Completing it will be based on my training
Stretch:  Higher intensity riding than use too.
Positive:  I've been chasing this goal for three years.

Goal #4:  Personal Best In All Races I've Done In Previous Years

Measurable:  I can easily compare data to historical years
Control:  Completing it will be based on my training
Stretch:  This will really stretch me.
Positive:  Very much so.

The next step will be setting the objectives.  I'll work on that this week.

 

 

 

 

 

 

End Of The Season Data

With the season over, time to reflect on my training data and my goals:

Season Goals: PB in all my races (if I have historical data), complete 25k race and complete HIM.

Of all my races, I only PB'd in: Barry Roubaix (4min), Xterra (40s) and GR Triathlon (6min).  I did meet my 25k race (Fifth Third) and HIM (Steelhead) race goals. I would probable grade my season as a B-.

My training objectives, per my ATP, were as follows:

50% increase in training distance and 40% increase in training time.  

Swimming:  31% increase in distance and 23% increase in time
Biking/MTB:  -2% drop in distance and 12% drop in time
Running:  31% increase in distance and 18% increase in time

13% increase in average weekly hours.
1% increase in average workout length
5% increase in average distance per week.

Significant Increase in training intensity.

2013 average weekly TSS/IF:  346.2/.63
2012 average weekly TSS/IF:  278.3/.76

Consistent strength training.

58% increase in strength training time.

The Escape from Alcatraz Triathlon required a significant increase in swim training.  I also put a lot of emphasis on improving my run.  This all came at the expense of biking. My run is still weak and will require a lot of focus going forward.  I also made some key nutrition mistakes this season, especially during Steelhead.  With my first full Ironman next season, running will be a major focus. I'm confident in my swimming and biking, it's just the running part that makes me nervous.  I also need to nail down my nutrition since it's a 10+ hour race.

As of now, my off-season begins so I can just chill-out and have fun doing whatever exercise I want.  Come November 24, my season starts up again.

 

Periodization Defined

This is an extension of this post.

Periodization is the process of dividing your training year into distinct periods, with each period having a different purpose.  The six most common periods include: Preparation, Base, Build, Peak, Race and Transition.

Preparation (3-8 Weeks)
This is late fall, early winter, following a break from training.  Friel calls this period: “training to train” period.  Cross-training is the main focus.  Personally, this is when I mountain bike and actually enjoy the views.  Maybe do night-riding.  When snow appears, or if, then I go XC skiing and most certainly snowboarding.

Base (9-12 Weeks)
The base period is actually broken into three parts: Base 1, Base 2, Base 3, with each part serving a different purpose.  Each base period lasts anywhere from 3-4 weeks.  If you look at the figure to the right, you can see that there is more importance placed on volume than intensity.

During base training, on-bike training gradually replaces cross-training.  The last few days of each of these periods is devoted to resting, recovery and testing.  The training focus in all three periods is endurance, force and speed skills.  However, in Base 2, muscular endurance training is introduced and by Base 3 it makes up a significant portion of the training program.  Weight training does continue. 

Build (6-9 Weeks)
Much like the Base periods, Build is also broken into parts, but only two parts: Build 1 and Build 2.  The Build period means more time devoted to anaerobic endurance, muscular endurance, and power. 

Build 1 is the bridge between Base 3 and Build 2.  The time when the body adapts to more intense training.  Both Build 1 and 2 can last three to four weeks, with rest and recovery the last few days of each period.  If you look at the figure above, you will see intensity passes volume during the Build periods. 

Peak (1-2 Weeks)
During this time, volume is drastically reduced.  You can read more about Peak (aka tapering) here.  A low-priority race is a great way to produce a Peak.  About every 72 hours, include a high intensity, race specific workout. 

Race (1-3 Weeks)
Now you’re heading into the race weeks.  One brief, high-intensity workout about four days before your race will ensure both mental and physical peak.  Be careful with the Race period.  The longer you stretch it out, the greater the risk of losing fitness due to decreased training. 

Transition (1-4 Weeks)
This period generally follows a race period.  It’s a good idea to take a break and sort of ‘reset’ your physical and mental state before heading back into another series of periods.  The purpose of Transition is rest and recovery. 

The table below gives you an idea on what type of workouts fit into each period.  It’s from Mountain Bike Training Bible by Friel.  For triathlons, it gives you an idea on what to target. 

Trust In The Taper

Summary of article from Triathletes World (UK based publication) August 2010, written by Roy Stevens as well as a summary of tapering by Joe Friel as written in Triathletes Training Bible and Mountain Biking Training Bible.

“If you’re training hard right up to race day, you’re making a big mistake.  With a well-planned tapering programme your body and mind will be in tip-top shape.” – Roy Stevens

If you are like me, it’s very tough to taper.  The idea of easing up feels like I’m losing fitness.  Yet when I look back at some of my best race performance, one of the things they all have in common is a good taper period.  Here’s how Roy Stevens suggest you taper:

The exact length of the taper depends on two elements: how fit you are coming into it and the nature of the race for which you’re peaking.  Generally 10-21 days prior to the race.

Greater fitness base, the longer the taper.  The more unfit you are, the more important it is to continue training and creating higher levels of fitness until approximately 10 days before a race

“Since it takes several days to realize full benefits of a given workout, training with a high workload beyond about a week prior to the event will produce no additional benefits” Joe Friel

If you’re tapering for three weeks, then reduce volume by about 20% each week.  (Note: volume = frequency x duration).  A three week taper would include a two week ‘peak’ period and a one week ‘race’ period.  A two week taper would require a 30% reduction in volume and a 7-10 day taper would require a 50% reduction for the entire period. 

“Research shows that triathletes will not lose aerobic fitness during a tapering period of one to three weeks if the taper is done properly.” Roy Stevens.

When cutting back volume, it’s better to reduce the number of hours you workout instead of the frequency in which you workout. 

“It’s probable best to decrease the number of workouts by no more than one or two in a week during the ‘peak’ and ‘race’ periods.” Joe Friel

There is still time to complete some race intensity workouts.  Friel suggests a race intensity workout every 72 hours.  These workouts should focus on your greatest weakness (climbing, sprints, etc.), although make sure you do at least one that best simulates the race conditions you will be faced with. 

Between the 72 hour intensity workouts should be easy/recovery workouts.  By low intensity, Friel means HR zone 1 and 2. 

“Rest is the key to greater fitness at this time, both because it allows the body to adapt to the stress you’ve been placing on it, and because it results in more intense workouts” Joe Friel

“You need huge amounts of glycogen to complete a triathlon.  When those levels drop, you’re looking at a poor time, or worse, a DNF.  It now seems that more tapering before a triathlon is required than was previous thought, to allow muscle tissue to recover and for optimal muscle-glycogen stores.  A study of cyclists has shown that muscle-glycogen boost of 17% after a four-day taper to 25% after an eight day taper” – Roy Stevens

It is recommended that you only have two or three tapers during the season.  After a peak and race period, it is necessary to return to base 3 or build 1 periods.  Then training for your next priority A race begins. 

S.W.O.T Analysis

It's that time of the year again: putting together new annual training plan.  I've outlined all the steps here.  A good tool to utilize is known as the SWOT analysis.  A SWOT analysis tool is typically used by management during the strategic planning process.  The tool focuses no Strengths, Weakness, Opportunities and Threats (SWOT).  The strengths and weaknesses are considered internal factors while opportunities are considered external factors.

I like using the SWOT tool because it forces me to think of both internal factors and external factors when preparing my new annual training plan (ATP).  A typical SWOT analysis looks like this:

Using a similar template, I put together my own SWOT:

Most of us know all this, but having in written down gives us a concrete guidance to setting our annual goals and objectives.