Periodisation

Periodisation The Lydiard Way

Arthur Lydiard was the fore-father of periodisation in run training. He developed his own methodologies in the 1950’s and 60’s that lead to his athletes winning a range of Olympic medals from the 800m through to the marathon with Murray Halberg, Peter Snell, Barry Magee and John Davies. Arthur’s methodology is often misquoted or interpreted wrong. He was well known for long runs for ALL his athletes and this is what he is most often remembered for, but he was equally insistent on speed work. Let’s have a look at his methodology.

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Base Fitness

The Smaller the Base, The Smaller the Peak: How to Get the Most Out of Your Aerobic Base

Building fitness requires a combination of a number of different fitness elements. Depending on the nature of the event you are training will determine how much of each different element. But one thing remains the same, the bigger you build your base fitness the higher your peak can be. If you scrimp on the base training, your peak fitness will be compromised. Speed-work is essential for developing your peak fitness, but unless you are building it on a foundation of base training it’ll never be as high as your physical potential will allow.

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How To Put Structure, Routine and Consistency In Your Training

How hasn’t struggled with putting consistency in their training? It’s easy to defer things, leave your training for later, hit that snooze button, prioritise other aspects of your life above your training…… or the classic I can’t really be bothered today, or convince yourself that you are tired, ill or injured and a rest will be the best option for you. These are all my excuses, reasons and justifications, what are yours?
Here are some simple ways to put that Structure, Routine and Consistency back into your training.

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Ironman

Science on Sunday: Personal Best Times in an Olympic Distance Triathlon and a Marathon Predict an Ironman Race Time for Recreational Female Triathletes

When an athlete hasn’t done an Ironman event previously what time do you think they can do? Tough questions because they have never done the event before (often they haven’t done something similar) and are stepping into the great unknown. Rüst et al has attempted to answer this for female athletes (who make the bulk of Qwik Kiwi athletes).

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periodization

Science on Sunday: Effectiveness of Reverse vs. Traditional Linear Training Periodization in Triathlon

Traditionally periodisation (I use the English spelling of Periodisation in the article but when I’m quoting or referencing the original article I’m using the American spelling of the authors) for endurance athletes follows a linear type approach with the introduction of volume over time with intensity added later into the programme. I thought this would be an interesting article to look at the different approaches and the results.

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Plyometric Training for Running

Science on Sunday: The Effect of Plyometric Training on Distance Running Performance

It is well known that VO2 max is a critical component in determining the ability of a runner, but Running Economy (RE) is equally as important and this has been shown many times before. The more economical you are the less energy you expend to run at any given pace. It has been hypothesised that plyometric training can improve your Running Economy (RE).

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Monitoring Overtraining

Science on Sunday: Monitoring Overtraining in Athletes

Overtraining is a common issue with Endurance Athletes. In an attempt to get better, athletes train harder and/or longer, but not necessarily more beneficial. This is a summary of an article by Sue Hooper and Laurel Mackinnon in the journal Sports Medicine.

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Helping 100 People For FREE Over The Next 30 Days

I’ve challenged myself to help 100 triathletes and runners to be faster in 30 days.
Are you struggling with swimming, biking or running and need some structure and guidance to achieve your goals? I can help you.

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Ask Coach Ray – How To Manage Training Around Travelling

A lot of people plan a holiday around an event……..or an event around a holiday. As they commence their travel their training goes out the window. Here is some advice and guidance around how to incorporate your training around your travel.

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How to Incorporate BOOST Training Into Your Cycle Training

What is BOOST Training? BOOST Training involves including specific intervals (and recovery) at appropriate intensities to ensure your body adapts quickly to the physiological demands and has you riding faster and more powerfully in a short period of time.

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