Planning in endurance training
Periodization and training cycles (macrocycle, mesocycle, and microcycle)
To reach the optimum level of endurance capacity, an adequate balance between training and recovery periods must be found. Anyone who won't let the body recover sufficiently from hard and strenuous workouts will suffer from underperformance. To avoid that kind of condition, periodization is used in workout planning.
The Microcycle
The smallest unit within periodization, microcycles, consists of several training units that are subsumed in one training block. Experience has shown that for competitive athletes and ambitious sportsmen the 3:1 cycle is most suitable. Three training sessions are followed by one recovery day or by low-intensity training. Within this training block volume should be increased accompanied by a decrease in intensity.
If intensity is high, recovery should follow after two days of training. This model of loading configuration is therefore called 2:1 cycle and allows the body to recover early enough from strenuous exercises. However, this microcycle is also suitable for novice- and recreational athletes, whose training amount is lower than four training sessions a week. Those people should rather administer there training sessions evenly across the week, than combining them to one block.
The Mesocycle
The next bigger unit is called mesocycle, comprising a number of microcycles and a mean duration of several weeks. The mesocycle usually focuses on specific endurance capacities. Depending on which capacity is planned to be worked on, a distinction is made between:
Within the last mesocycle before competition, starting three weeks ahead, an increase in intensity is usually recommended, followed by one week at the same level and a last week with reduced intensity.
The macrocycle
One training year, seperated in multiple mesocycles is called macrocycle or annual cycle. The primary goal of this cycle can be stated as a systematic build up of performance over one year or longer. As no athlete is able to keep up peak performance continuously, the emphasis of macrocycles are concentrated on one or more periods of competition. Periodization should therefore be organized cautiously to enable the athlete calling up maximum output at certain points in time.
Periodization involves the following periods:
