Is there a Scientific basis for the Periodisation of Training?
Periodisation in the simplest definition is a method of planning training, either strength-based training or, more commonly, endurance-based training. It is regularly talked about and regularly recommended to both trained and recreational athletes. Especially in the sport of triathlon periodisation is regularly talked about when looking at training plans and recommended by the likes of GTN (global triathlon network) which many go to for advice on getting into the sport.
In more detail, periodisation is about splitting training into blocks. There are various different names for the different blocks depending on which form of periodisation you look at.
Undulating periodisation and block periodisation for example gives us Macrocycles, Mesocycles and Microcycles. The Macrocycle is the whole block of training, and mesocycles are 4 periods (general endurance, specific endurance, competitive period and taper period). Microcycles are then the specific training periods within these larger microcycle periods.
This just sounds like common sense for training? Yup! Periodisation is then the manipulation of training variables within the blocks to hone your training even further to prevent the onset of overtraining whilst still producing overload which creates adaptation of the neuromuscular system and ultimately the desired effect of the training.
However, is there any evidence for this method of training or is it simply a way to get people to plan their training and think about the entire cycle up to their event rather than aimless training?
This article will explore the evidence for periodisation but in a format that hopefully allows you to apply it to your own training and makes the vast array of research accessible to you.
Types of Periodisation
There are many forms of periodisation as effectively anything that varies the training by providing some form of structure can be classed as periodisation
The main forms found in the literature are:
Linear Periodisation
This is the first type of periodisation that was proposed and is the most straightforward.
Here the progression is very structured and known ahead of time. It involves progressing from high-volume, low-intensity training to low volume high-intensity training over the blocks
Reverse linear periodisation is the same but in reverse and is seen as more beneficial as it promotes more recovery by increasing volume but decreasing intensity over the blocks
Undulating periodisation
This is all about change! Frequent changes in training variables such as intensity, and volume. This is really where the terms for the 'blocks' of training come in and microcycles with short-term fluctuations and mesocycles lasting a few weeks come in.
It has been found to be more effective than linear and reverse linear periodisation in the literature possibly due to the frequent changes allowing for different stresses to be accumulated whilst allowing time for the body to adapt to these.
Block periodisation
This is simple! Blocks of training are used to provide structure. In the first block you concentrate on loading (low intensity, high volume, low specificity), then in the second block you decrease the volume whilst increasing the load and training more specifically for your event/sport and then in the third block you should be peaking with high specificity, low volume but high intensity.
These blocks tend to be short and concentrated - often on one specific aspect of the sport/event you are training for. These shorter blocks are argued to give better stimulus to the body during training as they are concentrated and varied more often than in other forms of periodisation.
Why use Periodisation?
Simply - it works! It's a method of training where you can change and manipulate the variables within training e.g. heart rate zones, power zones and many more to produce an advantageous effect (e.g. building endurance) whilst reducing the risk of overtraining.
We've talked a lot about reducing overtraining but why? More training = more results right? Well no. The goal of training is to push limits to develop some sort of overload whether that is in an endurance capacity in terms of the time spent able to hold a certain power zone (for example) or even in a strength capacity where the overload comes from the weight or number of repetitions (again for example). Your body needs to adapt to this increased load (well the stress of the increased load on the structures) and therefore needs time to do this. If you keep overloading for long periods, then injury risk is drastically increased.
So, periodisation overcomes this by ensuring that you aren't in that high-intensity phase for too long whilst promoting active recovery and building more progressively.
Another advantage is it provides a structure. Training usually takes place over a prolonged period. Having any sort of structure to this time so that you know what you are doing is beneficial to sticking to it! In sports such as Triathlon where there are multiple things to train this is especially important to ensure the right amount of focus is placed on each individual element of the swim, bike and run. With a plan like this, you can ensure you feel ready for your event whilst also feeling recovered enough to compete to your max as it allows you to plan in a taper phase before the big day!
Periodisation vs. Increasing Training
Hopefully the above has shown you the advantages of using some form of periodisation in your training to allow for increased performance but why should you do this and not just increase training in general?
Well, a large percentage of us should do just that! Most of us don't move enough and increasing something lower intensity such as walking, light cycling or even adding an extra gym class to your week can create a large amount of health benefits. I won't go into this here but get subscribed for more on active commuting and the benefits of increasing exercise.
However, when it comes to training for an event or adding in more high-intensity training the problems with just 'doing a bit more' rapidly outweigh the benefits:
- Risk of overtraining - overtraining is when we don't allow enough time for recovery and adaptation and this increases injury risk and leads to lower performance
- Plateaux - just increasing training you are likely to reach a point where you don't see any more 'gains' or improvements
- Optimisation of training - if you have unlimited amounts of time for training then lucky you! Most people however need to optimise their time and just increasing training isn't always an option
- Monotony - lack of variation in training is boring, mix it up! there is even evidence that a lack of variation is detrimental to performance and equally you are more likely to stick to your training if you have some variety
- Lack of a plan - so when's your event? Should you stop training that week or before? How will you get ready? It's important to have an overview of your training and event/s and just adding in some extra gym sessions here and there won't allow you to do that
Important Considerations
It's important to consider that any training model may not be right for a particular individual. This is where periodisation allows you to consider the whole program for yourself and provides a structure for this. However, it's how this structure is interpreted that makes it effective or not.
Factors to consider include:
- Individualisation
- Ongoing monitoring and adjustment
- Planned recovery
- Load and recovery
Most of these can be achieved quite simply by ensuring that whatever type of periodisation you choose is tailored to you. Either by a professional coach, yourself or an app. I say app here as a really good example is Humango which does tailor your program vs others which don't e.g. ready-made plan. I will discuss Humango in another post - again get subscribed!
Individualising the program to you at the start is only half of the battle. We change! We should adapt and get stronger, and better but what happens if life gets in the way? What happens if you need to take time off? Miss a session? Here you need to be monitoring and updating your plan. There are many ways to do this but simple ones are tracking your chronic training load, tracking your heart rate variability and also simply checking in on how you are feeling and adjusting.
Planned recovery and load and recovery are essentially the same thing but I've put them twice as they're really important and subtly different. At the beginning of any training program, the amount of load you can tolerate is likely to be lower than further through the program. This is why it is important to track the load and recovery from this. Smart devices do this really well and there are various apps and platforms which can also do this for you!
Planned recovery however is the importance of those periods of recovery that are built into the training plan. Those lower training load weeks and also the days when you are not training. The importance of these is really underestimated. It also shouldn't be used as days to 'catch up' on a missed workout. If you've missed it - forget it and move on. Studies show a lack of recovery only leads to a higher risk of injury anyway!
Conclusions
In conclusion, the concept of periodisation in training offers a structured and effective approach to enhancing athletic performance. The various forms of periodisation, including linear, undulating, and block periodisation, provide athletes with the flexibility to tailor their training plans to specific goals and needs. While the scientific evidence supporting periodisation is robust, its real value lies in its practical application and adaptability to individual circumstances.
The advantages of periodisation, such as preventing overtraining, promoting active recovery, and providing a clear training structure, make it a preferred method for athletes preparing for events. The contrast between periodisation and a general increase in training highlights the importance of thoughtful planning and systematic progression. In a world where time constraints, monotony, and the risk of overtraining are common challenges, periodisation emerges as a strategic tool for optimizing performance and minimizing the potential pitfalls associated with unstructured training.
However, it is crucial to acknowledge that no one-size-fits-all approach exists. Individualisation, ongoing monitoring, and planned recovery are integral components that contribute to the success of a periodised training program. Whether guided by a professional coach, self-designed, or facilitated through innovative tools like the Humango app, the key is to tailor the program to the individual's needs and adapt it as circumstances evolve. Life's uncertainties and changes necessitate a dynamic approach, where constant evaluation and adjustments become crucial elements in the pursuit of athletic excellence.
By striking a balance between load and recovery, individualization, and planned recovery, periodisation emerges not just as a scientifically sound approach but as a holistic strategy that empowers athletes to achieve peak performance while safeguarding their long-term well-being.