http://www.believe-to-achieve.co.uk/articles/reverse-periodization/
The reverse periodization structure starts with anaerobic (level 4 & 5) work causing intra muscular and energy system adaptations, then move onto moderate (level 3) sessions starting to increase the length to fatigue at the higher speed, then finally adding endurance (level 1 & 2) and sprint (level 6) sessions to simulate race situations and improve energy transportation. By developing speed and power first, and then learning to maintain it for longer you will benefit from a dramatic improvement in your speed endurance over the course of a training cycle and your performance will be closer to competitive phase for a longer period of the season.
http://www.believe-to-achieve.co.uk/...verse-periodization/
The reverse periodization structure starts with anaerobic (level 4 & 5) work causing intra muscular and energy system adaptations, then move onto moderate (level 3) sessions starting to increase the length to fatigue at the higher speed, then finally adding endurance (level 1 & 2) and sprint (level 6) sessions to simulate race situations and improve energy transportation. By developing speed and power first, and then learning to maintain it for longer you will benefit from a dramatic improvement in your speed endurance over the course of a training cycle and your performance will be closer to competitive phase for a longer period of the season.
Thoughts?
Useful for ironman racing?
It would not be reverse periodization if you use it for Ironman prep. it would be simply periodization. Periodization generally goes from less specific to more specific training. Lots of people do this for IM training. Lots of intervals and intensity on the trainer while it is cold and dark outside and then build the endurance when the weather warms up and the days get longer. Makes sense. I would not be doing level 6 for IM though.
Road racing at an elite level is different than Ironman, I doubt (or hope) they aren’t training the whole team exactly the same. Sprinters are different from GC guys.
I guess I need a bit of context, as Mike said I wouldn’t personally do L6 for IM.
Also, does Team Sky really train that way or does some guy just say that?
In the Kimmage-Froome interview it was clear that Froome and Porte ignore their training schedules. When they are supposed to train for X hours, they will turn their power meters off after X and give Kerrison the truncated power files. He and his wife also claim she is reponsible for his diet instead of the nutritionists that Sky is always touting. So I would guess that this article is about as accurate as the stuff Team Postal put out to explain Armstrong’s performance.
look no one ever got slower by raising their 10k run speed of their vo2max/ftp.
That’s what i’d spend the majority of the year focused on. If you’re fit then most people really only need somewhere between 10-16 weeks for their IM build.
look no one ever got slower by raising their 10k run speed of their vo2max/ftp.
That’s what i’d spend the majority of the year focused on. If you’re fit then most people really only need somewhere between 10-16 weeks for their IM build.
Yes but how to structure it?
You are a full time coach. What does your experience say with your athletes?
Road racing at an elite level is different than Ironman, I doubt (or hope) they aren’t training the whole team exactly the same. Sprinters are different from GC guys.
I guess I need a bit of context, as Mike said I wouldn’t personally do L6 for IM.
Maurice
I wonder for older athletes if it is worth leaving a very small amount of L6 on the bike and swim…might induce similar physiological/hormonal effects to what you’d get working your anaerobic system with weight training, but be more sport specific Doing it running may be risky.
Road racing at an elite level is different than Ironman, I doubt (or hope) they aren’t training the whole team exactly the same. Sprinters are different from GC guys.
I guess I need a bit of context, as Mike said I wouldn’t personally do L6 for IM.
Maurice
I wonder for older athletes if it is worth leaving a very small amount of L6 on the bike and swim…might induce similar physiological/hormonal effects to what you’d get working your anaerobic system with weight training, but be more sport specific Doing it running may be risky.
I guess I’ll quote someone else on here and say that there is no perfect or magical way to train that works exactly the same for every athlete. In terms of L6 if you mountain bike a bit, or race Cross or do your thursday night summer (road) club races then you will get a small amount of L6 by virtue of terrain etc (or in my case due to shitty tactics in road/club races) I don’t think it’s done any severe damage to my 20 year base
Not really sure how the affects of L6 would correlate to weight training but if you look at force/velocity relationships between say squatting 10 reps and a 30 second maximal (sport specific) effort, those two are pretty different.
Having said that, if you look at AC’s 7level model the L6 and above isn’t really the cake or the icing, it’s more like the sprinkles on top. Not to compare that model to running but if you look at elite 5-10km and even in some cases HM and marathon they do some work at that level. IIRC Canova calls it speed endurance or special endurance…or event specific speed well over threshold (think kick in the 5000 and 10000) as an elite you need to produce and sustain a certain amount of very high Blood lactate(steady state) and then have the ability to recruit a maximal capacity at the end (kick) For me though I don’t really look at or target L6 for IM training,
I was not really thinking about L6 in the context of improving the IM. I was thinking about some L6 in the context of the impact of that intensity on other aspects of health, hormones, and also neuro recruitment etc. Those are things that old guys lose quickly…use it or lose it. Too much really long stuff and eventully all you can do is apply low muscle forces really weakly all day. That’s probably fine if you want a few years of IM optimized performance…perhaps not that great in the long term though.
