Training for Advanced Athletes, Part 5

In block periodization, according to Vladimir Issurin in his book, Block Periodization,  there are three mesocycles which are actually quite similar to what is used in linear periodization. They are accumulation (“base” in linear-speak), transmutation (“build”) and realization (“peak” and “race”). Let’s take a look at each block within these mesocycles and how training may be designed using an example from what I’ve been doing with my athletes. This example is not necessarily what’s best for you or for any given sport. I’ve used this primarily with road cyclists but it could be adapted to work for triathletes, runners, mountain bikers and other endurance athletes.

Accumulation Purpose: Develop as much “general” fitness as possible.

Block 1: Efficiency. This block lasts 3 to 6 weeks depending on what the athlete has been doing prior to starting back into structured training. If block 1 follows several weeks of inactivity then the longer time frame is probably better. But if the athlete has remained active in the sport then this may be far fewer weeks. During this block I’ve had the athlete focus on efficiency of movement. This has included drills for speed skills and muscular force sessions (weights and/or sport-specific force training).

Block 2: Aerobic Endurance 1. Here I’ve used 3 to 6 weeks, also, but it should seldom last 6 weeks. In fact, that would be unusual for the advanced athlete. It could last even less than 3 weeks as advanced athletes seem to get limited value from zone 2 training if their starting fitness is even moderately well-developed. During this time the athlete trains almost daily with steady workouts at the aerobic threshold (AeT) heart rate. While testing is necessary to determine AeT with certainty, it is usually in the low 2 zone (using my heart rate system) and often about 25-30bpm below the lactate/anaerobic threshold heart rate. For this type of training I have the athlete gauge intensity by using heart rate only. The “Block 2” graphic here shows how heart rate distribution may look for such a workout.

Block 2 lasts until I see the output-input ratio stabilize, especially at previously attained high levels, indicating that no further aerobic gains are being made. For some advanced athletes this may be almost immediately on starting this block. Every 3 weeks or at the end of this block the athlete rests for 2 days and then we do some testing to establish a baseline of fitness. This like to test for metabolic efficiency and in a lab along with a field test, generally a CP30  or functional threshold power/pace (FTP) test. The met test is not always available for my athletes, however.

Block 3: Aerobic Endurance 2. For 3 to 6 weeks the athlete alternates zone 3 and zone 2 workouts. For zone 3 I use output measurement (power, pace, speed) rather than heart rate to set the intensity. Heart rate continues to be used for zone 2 AeT sessions. Again, the zone 3 workouts are done steady state and typically involve long intervals. A common session is 3 to 6 intervals of 12 to 20 minutes duration each (longer for cycling and shorter for running) done in zone 3 with 5-minute recoveries. Other than warm-up and cool down, when not in zone 3 the athlete should be in zone 2 for maintenance. This includes recovery intervals. Some athletes may prefer to do long, steady rides or runs of 1-2 hours, non-stop, in zone 3. That’s okay so long as they are recovering well enough to repeat it the next day.

In the “Block 3” chart here you can see an example of the power distribution for such a workout. These interval sessions may be done on a flat course or on a long, slight hill (less than 5% grade). Output-input is measured for each of these sessions and, again, I look for the eventual stabilization of this ratio indicating that fitness gains have stopped.

Some athletes will be able to manage 2 or even 3 such workouts on consecutive days followed by one day of zone 2 AeT training as in block 2. However, older athletes may need more frequent zone 2 sessions and perhaps even an occasional zone 1 session to allow for recovery. As before, at the end of each 3 weeks the athlete rests for 2-3 days and then progress is assessed using the same tests as before. Immediately after the testing training resumes.

Although we are usually told to avoid zone 3 training, this is the block in which I have seen the greatest gains in FTP. Zone 3, especially the upper portion, seems to be quite effective for producing aerobic fitness and yet not overly demanding on the body requiring frequent or extended recovery. It seems I saw such a finding in a paper by Dr. Eric Bannister a few years ago but I’ve been unable to find it. He’s the one who developed the TRIMP system. Allen and Coggan in their excellent book, Training and Racing with a Power Meter, refer to the upper end of zone 3 and the lower end of zone 4 as the “sweet spot” and a range that is very effective for producing aerobic fitness.

Block 4: Muscular Endurance. For some events this block may mark the beginning of the “transmutation” mesocycle. This would be true for events that are strictly determined by the muscular endurance of the advanced athlete. Probably the best examples of this are marathon, Ironman and half-Ironman triathlon training. For such events the long-distance athlete may even change block 4 to anaerobic endurance training with short (2-4 minute intervals) done at VO2max power, pace or speed and separated by recoveries of equal duration. About 15 to 20 minutes of total work interval time in a single session has been shown to be quite effective at boosting aerobic capacity before starting race-specific training.

For shorter events and those that are variably paced such as bicycle road races, this block is the last of the “accumulation” period. For such events the athlete trains for 3 to 6 weeks using long intervals done at zone 4 output (power, pace or speed) with short recoveries. These may be something such as 5 to 8 intervals of 6- to 12-minutes duration with recovery intervals that are one-fourth as long (example: 5 x 6 minutes with 90-second recoveries). These intervals may also be done as repeats on a hill. Shorter intervals are used for running and longer for cycling.

Zone 2 should be incorporated into these muscular endurance workouts whenever possible for aerobic endurance maintenance. I will also often have the athlete do a 20- to 30-minute steady state effort following the zone 4 intervals. Aerobic fitness is high when the output-input ratio for this zone 3 effort is similar to what the athlete produced when fresher back in block 3. It may be a bit low early in block 4 but should rise as fitness improves.

Three or four of these zone 4 interval workouts in a week are usually manageable by the advanced athlete with zone 2 AeT sessions or zone 1 recovery the following day depending on the athlete.

Accompanying is a chart of a block 4 workout showing a typical power distribution. These zone 4 intervals may be done every other day with a zone 2 (heart rate) or a zone 1 recovery day, depending on the athlete’s needs, alternating with the interval sessions.

Racing at the B- and C-priority level may now begin. Before B races the athlete actively recovers for 2 or 3 days. Markers of progress include race performance and testing as before after 3 weeks of training.

Transmutation Purpose: Develop as much “race-specific” readiness as possible.

Block 5: Event Specificity. This block is likely to last 4 to 8 weeks depending on how quickly the athlete responds. The measures of improvement now are much more event-related. The workouts should closely simulate the anticipated stresses of the targeted race or races. The stress should now be based primarily on maintaining a racelike intensity for durations that approximate what will be experienced in the race. Weekly volume is unimportant and has little to do with race preparation. “Accumulation” is no longer the focus. Instead, the focus should be strictly on doing racelike workouts on racelike terrain with recovery days as needed. Every fourth week the athlete should reduce the training stress by including frequent zone 2 AeT sessions which will maintain aerobic endurance. Progress is determined through B- and C-priority race performances and event-specific workout results.

Realization

Block 6: Taper and Peak. For one to two weeks the advanced athlete does a very challenging, racelike workout every third day with two days of recovery and zone 2 AeT maintenance sessions between them. The duration of the racelike workouts is shortened with each subsequent session. Being well-rested for each of these workouts is critical.

Block 7: Competition. This is the block when racing occurs. It could be a single race, a stage race or even a few weekly and closely spaced races. Some athletes may be able to maintain their peak of fitness for several weeks while others will find this difficult to do. In the days between races the first priority is to recover from the previous race and then maintain or develop the ability critical to success in the next race. For the advanced athlete this is likely to be muscular endurance, anaerobic endurance and/or sprint power.

Transition Purpose: Rejuvenate the body and the mind.

Block 8: Rejuvenation. Following the last of the races in the competition block it’s time for recovery. How long this recovery lasts depends on how stressful the preceding race and preparation for it was, the presence of injuries or soreness, the athlete’s level of motivation to return to focused training and when this block falls in the season (block 8 is longer at the end of the season than early in the season). There are no scheduled workouts. The athlete should train randomly, if at all. The focus is on rejuvenation, not maintenance of fitness.

Summary Comments

Note that these blocks can be used as training modules and don’t necessarily have to occur in a continuous manner over big chunks of the season. For example, I’ve had athletes go back to a previous block to re-establish the depth of fitness for that ability. Following that we continue back into the progression outlined above. When repeating an earlier block its duration may be quite brief.

Again, what I’ve described above is only an example, and one based on my limited experience with block periodization. It may not be the best for you and I expect I will tweak it as I learn more. As I do I’ll post updates here.

I can’t emphasize enough that block periodization is intended only for the advanced athlete as described here. It is not for the novice or the moderately trained athlete. I would not expect good results for these two groups of athletes should they use a block training plan. In fact, they may even lose fitness. But if you are an advanced athlete you may find that such a system greatly enhances your performance. As always, I would appreciate your posted comments on what you’ve learned with such training.

Comments

[Douglas]

Joe,

I have really enjoyed this series. Intuitively, the process makes a lot of sense. I've reached the point in my development where it seems that some aspects of performance (specifically muscular endurance / FTP) take focused work for several weeks to improve noticeably rather than just 1-2 workouts a week with other things interspaced, so it seems a block approach may serve me well.

One of the things you mentioned in prior posts was that some abilities must be revisited after that block or mesocycle is completed for maintenance. You've mentioned revisiting Z2 rides to keep endurance high, but how often do other aspects need revisiting? The ability I am particularly interested in is muscular endurance. How much should this remain a focus for a cyclist racing both road races and crits most weekends during the Transmutation block (IE number 5)? With 1-2 days available for workouts in the week during the racing season after recovery needs are addressed, what is the best way to spend these in a BP approach?

I expect part of the answer will be "it depends on the cyclist, etc."but am interested in your thoughts on the topic in general.

Also, how does the BP approach work for second peaks where 10-12 weeks after the first peak/race block? Would you begin with a focus on muscular endurance mainly and rebuild through Transmutation, or start earlier in the process?

Thanks in advance for your thoughts.

[Joe Friel]

Douglas--For some sports ME is the primary focus of specific training. For those in which it may not be I'd include an ME set after the primary set once or twice a week. But actually, even for cyclists who are doing a lot of group/race workouts there is a significant amount of ME involved. So it may not need addressing at all. So depends primarily on the type of training being done in transmutation.

[Al]

From my understanding block periodization is multiple peaks aiming at introducing higher levels of power multiple times before major peak to have body ready and have some prior adaption to that peak.
this is simply your regular periodization with a little more glamor not impressed...

I recently introduced myself to the micro peaks, with 3-5 peaks a year and attained an amazing 385 20 minute power, compared to last years peak of 345 20 minute peak. mind you I still have 1 more peak coming in july which I am expecting 400 watts.

My methodology (after 3 months of sub threshold base work), is 1 week of super easy 80% max base weekly volume, then 1 week of 2 subthreshold workouts at LT1 or SS or ME 88-93% FTP (flat and mountain) with the other 3 being 2 base rides 2-3 hour rides <70%FTP, with a long ride with some minor mountain work climbing at <80%. 3rd week is 1 buffer workout 30 seconds on ~200% FTP/ off 70% FTP, 4 intervals of 10 minutes, goal of this is to awaken legs to higher power outputs, I do this on hills. I did my base ride prior to this to stimulate aerobic enzyme release, took a day off after the intervals, then began with a base ride then another interval day of 2x40 minutes at 88-93% FTP, followed by a long ride. I take 3 days off, then I do 1 base ride ending with a 20 minute ride at 90-100% FTP at high cadence. The next day is my LT interval... then I base ride all week and usually destroy the race that weekend. For the past 3 peaks I have beaten my LT records by about 10-20 watts. I started off in jan with 310 20 min LT, now im 385.

This is the block periodization I was taught. and the results are incredible compared to last year when I was coached by Hunter Allen and gained only 15 watts in july from januraries numbers.

The whole idea is that the steady peak gives numbers the legs have not been use to. My first peak was 340 in early March, 355 in late apr, and 385 this morning. it was not a steady progression it was just micro recovery/base/build/peak cycles. If i wasnt 185 pounds these numbers would mean something.

[rafael]

salut Joe:

what do you think about the training residual in the BP ? How can we use that in the ironman triathlon training ?

[Alex]

Joe, this is an exciting camp, thanks for sharing with us. I´ve been doing some research myself and messing with BP for some time now. I´m 40yo currently self-coached, competitive amateur roadie and after 27 years of training and racing, I´ve discovered that my strenght is good endurance and base (or developed those, who knows).

So what I do is try to keep a good, balanced, decent fitness level throughout the season, and use BP for specific periods in wich I have only to "polish" some habilities to achieve my goals (sprint, AT, etc.), according to planned targets.

We have no rigorous winter down here so I can stay on the bike all yr round, and for the past 7 yrs I´ve managed to stay competitive without injuries or illnesses using this method. I must confess I wasn´t intentionally seeking BP, but now that it´s showing up I can relate. So indeed there must be something for us advanced athletes in it!

Thanks for the post and keep up the excellent work!

[cheap custom jerseys]

The ability I am particularly interested in is muscular endurance. How much should this remain a focus for a cyclist racing both road races and crits most weekends during the Transmutation block (IE number 5)? With 1-2 days available for workouts in the week during the racing season after recovery needs are addressed, what is the best way to spend these in a BP approach?

[Fulton Lopez]

Joel,
This was an excellent article, and I truly enjoyed it. I always look forward to your articles. I emphasize time trialing in my races, and what I found interesting is that i can do vomax intervals prior (2 to 4 months before) to my more specific time trial training.
Fulton

[Kanelafreeride]

Hi Joe;

My question is simple: Should I use block periodization with atlhetes who are 15-18 years old, considering they are advanced athletes in their category???

[Joe Friel]

Kanelafreeride - Good question. I can't say for sure. I've only been using it for a bit over a year and have never used it with juniors. My gut feeling is that it should be only used for those who are advanced in absolute terms, not relative to their competition.

[Joe Friel]

cc jerseys--if you are doing workouts that are racelike on those 1 or 2 days then you should be ok.

[Joe Friel]

rafael--The only residual you should have to maintain is aerobic endurance. That can easily be made part of workouts that focus on muscular endurance. If for some reason that doesn't work then Issurin suggests doing such training after about 2-3 weeks of ME training. I think it would be better included with ME workouts.

[Pierre]

Joe,
Do you plan to introduce this type of periodization in ATP/Training Peaks at some point?

[Joe Friel]

Pierre--Not for VirtualCoach, which is what I think you're asking about, but I will create training plans for TrainingPeaks using block periodization. Unfortunately, it will be a while as I'm a bit overbooked right now. Thanks for your interest tho.

[cheap jerseys]

I have really enjoyed this series. Intuitively, the process makes a lot of sense. I've reached the point in my development where it seems that some aspects of performance (specifically muscular endurance / FTP) take focused work for several weeks to improve noticeably rather than just 1-2 workouts a week with other things interspaced, so it seems a block approach may serve me well.

[Will Scruggs]

Would you mind expanding on why you consider a block plan inappropriate for a novice or moderately trained athlete? I consider myself in the moderately trained group and your explanation above makes sense to me. I could see using it for my own training. Thanks for your work!

Will

[Joe Friel]

Will Scruggs - Of course, it's difficult to classify someone as 'moderate' or 'advanced.' This is a continuum and not obvious divisions. It really comes down to how deep your fitness is. Depth' in this case refers to how many years have the endurance abilities have been in development. If they are underdeveloped and the athlete trains using block periodization then those abilities not being trained sufficiently and may return to base levels. That would mean while improving in one area by focusing nearly all of your training on it that others may be lost. Truly advanced athletes with many years of ability development are much less likely to have this happen.

[Gian Villata]

Hi joe, excelent your article, The BP is the best on planification for athletes advanced. I will working Acumulaction1 in Zone 2 and Maximal Strengh (gym with overload), Acumulation 2 in Zona 3 with Maximal Strenght and Transmutation in Zona 4 and 5a-5b with Endurance Force (overload) and Realization with Zone 3 and Zone 4 with Power for Olympic Distance with period of 8-16 weeks, Thanks. How long time efect residual of Aerobic Endurance in Olympic distance 30-+5 days ? Thanks

[Joe Friel]

Gian Villata--Yes, that's correct (30+/- 5 days) according to Issurin. I can find no research to support it, however. Continue to search.

[Jeff Conrad]

There are 2 books by Issurin. Which one would you recommend?

[Joe Friel]

Jeff Conrad--His first. Block Periodization 1, I believe it is called. Working from memory here as I don't have it with me in Switzerland.

[wholesale nfl jerseys]

The ability I am particularly interested in is muscular endurance. How much should this remain a focus for a cyclist racing both road races and crits most weekends during the Transmutation block (IE number 5)? With 1-2 days available for workouts in the week during the racing season after recovery needs are addressed, what is the best way to spend these in a BP approach?
w

[Joe Friel]

jerseys--If you are racing or doing group rides weekly it will remain stable, I suspect.

[mitch]

Hi Joe...I'm trying to decide if I should make a long-term investment in a block training program. It's too late for this, given the race calendar, but I'm thinking of skipping the season and re-building from scratch. What kind of gains do you think I could expect?

Today, I'm a mediocre cat 3. I've never really trained properly, so I have no idea where I am relative to my potential. I started riding seriously about 18 mos ago after a series of running injuries. I'm 48 y.o., and was a pretty good triathlete about 20 years ago. Since then, I've gone through years of being in relatively good shape, and years of not.

For the last year, I've been riding maybe 7-8 hours/week, but pretty much violating most of your training principles. I spend little time in zone 2, not too much in zone 3 lots of time in zones 4 & 5 and do lots of intervals. I've never made time for many long (>40miles) rides.

I have pretty good natural power. On a good day, I'll do my 5 x 7min intervals w/2-min recovery at about 345 watts, and 5 x 5min intervals at maybe 370w at a perceived effort of maybe 8.5/10. I have no sprint, but can hold 300+ watts for a good while.

There are not a lot time trials where I live, so I do mainly circuit races. I'm good enough to be just middle of the pack in local cat 3, where I have to compete against much younger, fitter guys, dedicated guys. (I have a family, career, etc.....)

Hence my question. If I can get a (measured in power, let's say), that would really move the needle, competitively, I just might go for it. If I can't and I'm still stuck in the middle, I'm better off just muddling along as I'm doing and enjoying it.

Can you make a wild guess as to how far off I am from my potential?

[mitch]

Joe,

I asked a longer question earlier, then gave it a bit more thought. Here's a shorter question instead.

Let's say I've decided to start using BP to train, as part of a more general decision to start training smarter. Can I get started asap, while continuing my scheduled race calendar for this summer?

And would I do that by just adding a weekly race on top of the BP program, and not worrying too much about whether I'm in peak form for race results? Or would including the race-level effort reduce the benefits I should be getting from the BP program?

[Joe Friel]

MITCH--It shouldn't be a problem to adopt BP training at this point in season. Race-like workouts are, indeed, necessary in the last 2 blocks prior to an A race.