Reverse Periodisation and the New Way Forward

Reverse Periodisation and the New Way Forward

1985-86 Swim Coach of the Year.

One of my first observations on joining triathlon in the early 90s was how outdated and neanderthal the mainstream coaching methodologies were. In fact I couldn’t believe my luck.

‘These guys are decades behind swimming, I could be at the top within years.’

Seeing the opportunity I worked and worked to produce the best squad I could as fast as I could, driven in part by the belief that the other coaches would soon catch on and my advantage would be lost.

I got the first part right. Within two seasons we had one of the strongest triathlon squads in Australia.

However, I would have never imagined that over a quarter of a century later, over 1,000 professional race wins later, that I would still be shaking my head at the backwardness of advice being pedalled in mainstream triathlon.

Traditionally it didn’t bother me so much as we ran an elite squad. However, since focusing on our age group coaching we now receive nearly daily emails about articles or advice that conflict with our own training programs.

The most recent being from this Triathlon Magazine article about the use of periodisation.

In the 1960s Russian physiologist Leo Metveyev and Czech sport scientist Tudor Bompa, regarded as the fathers of modern periodization, organised the basic sport training periodization model to which we still refer. Since the 1960s, other coaches and exercise physiologists have created and modified periodization models, though the scientific basis for periodization remains a common ground.

If it is common ground, it is commonly wrong.

Conventional endurance training wisdom has indicated using your winter months for base and strength, transitioning into slightly sub-threshold training focus in the spring, and finally emphasis on work at, and above, threshold as the athlete enters into the competitive season. 

 

This is still good basic advice, particularly for Olympic or Sprint distance athletes, or the well trained athlete preparing for half ironman distance, where pace at threshold is a fundamental pre-indicator of race performance.

No, it is not. It is bad advice.

We really need to break once and for all this dogma of doing ‘base miles in the middle of winter.’

You don’t have to do it. Never had to. I can tell you right now that we have more results than the top 10 coaches who espouse this philosophy put together.

How far back does reading articles like this take me?

In 1986 I was awarded New South Wales (Australia) Swim Coach of the Year and promoted to the coaching staff of the Australian swim team. Within three years the Wales Swim Club had gone from 51st to the top ranked Swim Club in Australia. Following the award I was asked to be keynote speaker at the Australian Swim convention.

My topic headline?

‘Why Periodisation as we know it is dead. Reverse Periodisation and the new way forward.’

In my introduction I spoke about how Tudor Bompa theories were no longer relevant in my team and how they wouldn’t be for others as swimming progresses to the new age.

1986.

So you’ll understand my frustration when 30 years later one of our athletes sends me this asking for my thoughts as we prepare for a season that starts in May.

Wales Swim Club1National Champions. Coaching staff included father, John Sutton (far left) and brother, Brian Sutton (far right) who would later be National Swim Coach of Australia.

What makes it worse is that swimming or running usually taper for a big event only once a year. Twice at the very most. So if one was to use this broken down periodisation theory it would work best in those sports. Not in triathlon that sees its competitors usually racing two times a month over six months.

I don’t mean to attack the mainstream Tri Mags, but the truth is the demands of the modern economy mean the need for content often comes at the expense of quality, common sense advice.

When Multisport magazines first started I remember them coming out once every two months. Then they moved to a monthly version. There were also a few books published by the best athletes at that time, so not much harm in terms of training advice.

However, now it would seem we have daily posts about training and tips as magazines go digital. The need for new or rehashed content is so all consuming that every aspect is taken and regurgitated in 20 different ways – 19 of which are usually conflicting or counterproductive.

So once again please take this as your pass to not go out and try to brave the winter elements with long, slow training. Arrange your training and race schedule to suit your program and available time.

If you are in Europe or North America and plan to go on a warm climate camp to escape winter, please don’t think 40 hours of training for one week in January, February or March is going to help you in Kona in October. It won’t. Campers coming to our Gran Canaria camps should take that as a warning also.

We do work in the off season, but it’s short and sharp. Nicola Spirig just got back into work and here is a taste of three main workouts we’ve used over the last 5 days of work.

Swim: 1 hour. 30 minutes of 25 m fast, 25 m easy.

Bike: 1 hour. 20 x 1 min fast, 1 min easy.

Run: 1 hour. 3 sets of 8 x 50m fast, 50m easy recovery.

I have little doubt you will be seeing her name on a couple of Ironman 70.3 podiums in the early season, and with a bit of luck the podium again at the Olympics.

 

So if I entrust this methodology to the Olympic champion, you too should be brave enough to not burn yourself out with cold, long junk-mile workouts in the depths of winter.

Instead, look at your season and decide: ‘am I only going to complete in one or two important races in 2016? Or, am I going to enjoy my sport and race once a month or more?’

If your answer is the latter and you don’t want to crash and burn after 6 weeks of racing season, join the Angry Bird, Nicola and the rest of the Trisutto.com crew by keeping winter short, sharp and enjoy not trying to work out how you can train when it’s awful outside.

Tudor Bompa first espoused his theories in the 1960s, well before triathlon was even on the scene. If you’re still referring to his periodisation model now when for the past three decades we’ve shown incontrovertibly dominant results within triathlon doing completely the opposite, then that’s for you to decide. We’ll just keep winning and you’ll just keep thinking how unlucky you are.

During the winter keep fit, but keep it short and keep your speed. Then as the weather starts to get bearable add the aerobic work in the mix and watch your performance fly in the race season. And be ready to be shocked, the consistency will be there all season. Not just one or two races.

You can bet on that.

Trisutto.com online triathlon coaches are available to help improve your performance here.

 

Using Reverse Periodisation for Triathlon

Using Reverse Periodisation for Triathlon

 In our group all-out short efforts are restricted to 90-95% of top pace.

For those not familiar with the the term ‘periodisation’, put simply it’s the breaking down of the athletic year into various portions where specific emphasis is placed on a certain training protocols. Now over the years much has been made of my preference for using reverse periodisation over the traditional method, which I believe is completely wrong in the triathlon context.

If we look at the traditional periodisation method, there is usually an initial period or ‘build up‎’ phase where the emphasis is on base miles. No fast work, but the accumulation of a lot of miles done at much slower than race pace. Depending on your coach or your training plan, this tends to last between 6 to 9 weeks.

During that time the body will adapt to the physiological needs of this training. This doesn’t mean the training’s working, it’s just that if you give the body enough time it will adapt to most situations it’s exposed to on a regular basis.

It’s when it is moved to the next phase of training, which starts to incorporate faster work with more rest periods involved that I believe two key problems with the traditional method begin.

Firstly, after the long base miles the body is not ready and completely unfit for the new ‘fast-work’ stimulus. Even the most studious of planning can see athletes getting injuries here. And secondly, as we move through the different periods aerobic function is depleted at each stage. This is crucial, as aerobic function is at the core of our sport.

Now rather than go through all the specifics of a periodisation plan that I know doesn’t work, I’d like to provide a bit of insight into the trisutto program and how we go about getting the results we do.

We begin our year as we finished it, by working each system within each discipline. We neglect nothing and we use speed even in our off-season. Where we are different is how we incorporate far more rest into the initial stages of the program. Unlike normal periodisation we do the bulk of our aerobic work closer to race day and cut down our fast work during this time. Many have asked me:

How could you possibly advocate doing speed-work without a base?

Very easily. Because in my opinion most triathletes’ fast work is done much too fast. In our group all-out short efforts are restricted to 90-95% of top pace. Any higher than that and the risk of injury increases exponentially and the additional benefit is minimal. So the 90% mark is our insurance policy against going too fast. We also keep our top end effort in the chamber for when we need it race day.

What people tend not to get with our sport is that triathlon is not a speed race. Even our shortest race lasts 1 hour. To jeopardise your yearly preparation by overdoing speed work is negligent.

Just as it negligent to be purposely diminishing your aerobic work close to a very aerobic race. Our last three weeks before tapering are our biggest aerobic weeks. In our squad we have a saying ‘keep the cup filled’ which refers to us keeping our aerobic capacity to a maximum as close as we can to the race.

To show you how we would approach a particular workout throughout the year let’s use a hypothetical set such as:

6 x 400m run efforts.

At the start of the season we would look for a pace that we want to achieve by the end of the year.

Say 60-66 seconds for the pro men and 70-72 seconds for the pro women.

In the first phase of the season we might do each 6 x 400m at that pace with an 800m jog for recovery. In the next phase of our training we’d cut this down to 400m recovery. In the third phase we’d cut again to a 200m recovery and finally, when we get to full-on race preparation mode we would do this set with a 100m jog.

Now of course the above times are for a pro athlete, but the principle applies across competitive abilities.

Let me ask every age-group athlete reading this article a question – who could do a workout of 6 x 400m?

I’d say every one of us.

So let’s take it one step further. Take your fastest 400m pace and add 8 seconds to it. Now who could do 6 x 400m at this pace even if you were given as much rest as you need?

In my experience not many of you.

So it doesn’t really matter what speed your operating at, this is a system you can use without running ‘all-out’, by being in control and keeping injuries to a minimum. Here is the key difference. As my athletes get fitter they don’t go faster. We cut the recovery time and thus using ‘reverse periodisation’ we build that 6 x 400m from a pure speed set, to an anaerobic set and then into the third phase we can use it as Vo2 max and race set.

This is how you get your best aerobic pace and I can promise you you’ll be ready to roll faster in each discipline ‎than you’ve ever gone before.

Finally, and it’s not a superficial point I’d like to make, reverse periodisation fits in more naturally with the notion of an ‘off season’. In the European and North American continents you guys suffer through a real winter with shorter daylight hours and extremely cold weather. You have less opportunity to train and they don’t call it the flu season for nothing. During this time we do less hours and more quality which is conducive to a healthier immune system and also to indoor training. Not to mention giving you a bit of time to enjoy your Thanks Giving, Christmas and New Year’s celebrations.

Trisutto.com online triathlon coaches are available to help improve your performance here.

 

Breakthrough Racing!

Breakthrough Racing!

Carmen was superb at K1Man! Photo Credit: Mokapot Productions.

Carmen ‘ Zee ‘ Macheriotou raced the K1Man Middle distance in Cyprus this weekend, returning as 2016 Champion she was confident despite the big changes to the bike course  she could do very well.
Zee linked up with me 4 months ago and is really starting to turn a corner, she works very hard and being a young mum should an inspiration for all women out there. Zee delivered a great performance on the day crossing the line 1st female and 2nd overall up there with the guys. The swim went very well exiting in 26min a massive 3min PB, onto the bike where 1400m of climbing wasn’t going to be easy, But Zee loves a challenge and took it out picking off the males 1 by 1 putting her further and further up the overall leaders list. On to the run and Zee just needed to keep pushing but in the end could gun down the lead male but showed her contiued progress crossing the line just 4mins down on the winner.
This athlete is fast in impressing and am very excited for Zees progress and future as we have plenty more to come.

 


Louella runs to a breakthrough PB!

Louella Oherhily has a little hit out this w/e at the Bournmouth Half Marathon, again Lou’s only been with me a short time, there is a fair amount of work being done behind the scenes for 2018 season already and probably without Lou realising, Lou works hard and just gets her head down and does the work, so crossing the line in 1hr 30min a 2min PB is a nice little breakthrough for her, Very well done


Great PB for Claire!

Claire Weller went to the Plusnet Yorkshire Marathon looking for a PB and on this course isn’t exactly a easy task given the fact its not flat. However always willing to give anything a go Claire set out to lets say find a couple of things out about herself, so when she looked at her watch to find she was on for a PB it was time to hold on and focus on all the things shes learnt and that she did crossing the line with a 4min PB in 3hrs 20mins. Claire’s only been in the sport just a little over a season and only linked up with me early this year and is is showing great progress, shes had a great season and I’m excited for 2018 well done

Race Recap from Coach Brett Sutton:


Great race by Julie!

Life goes on outside of Kona!
Really pleased to report the fantastic result of little pistol, Julie Derron. Again hit the top 10 at an international open race finishing 6th at the ETU Melilla European Cup Final. Julie produced excellent performances in each discipline. Each outing sees Julie improve her run thus making her an exciting prospect for the future.


Andrej ready for the last race of the season.

Andrej Vistica also finished 6th at Natureman; more a training day, as he has produced great results over a triple ironman. Schedule in 6 weeks. Great to hear he is now soaking up the French experience on a holiday road trip. Great work Andrej.

Race Recap from Coach Michelle Barnes:


Monster Bike by Craig!

Two of my Aussie athletes took in the Olympic Distance race in Robina on Sunday and finished with podiums for both.
I thought as a kick off to Craig’s Ultraman Training we would start with a little bit of speed and he came out with a blistering swim & bike and hung on for 2nd at the Robina Olympic Distance.


Yet another podium for Nat (right) and Craig!

Nat did something very similar and ended up finishing on the podium with 3rd. Great hit out for both of them before they take on Hervey Bay 100 next month!

Race Recap from Coach Mary Beth Ellis:


Kona 2018 Qualification for Miriam!

Miriam Cole had a stellar race in Ironman MD finishing 2nd in her age group in just over 10:50. Miriam had a solid swim 1:18, best bike time 5:09, and great run leading her age group for most of the marathon. Fighting cramps, Miriam lost the top spot by a few minutes at the finish line but left it all out on the race course in a brave race.


Congratulations Scott on a great PR!

Meanwhile in Toughman South Carolina, Scott Wright broke some personal barriers and captured a podium in his age group. Scott raced the half distance in a PR of 5:19 on a tough course and finally cracked the 2 hour barrier on the run. This is a great step on his path to racing ironman AZ.

Race Recap from Coach Vassilis Krommidas:


Well done Wendy!

This week Wendy Casterton participated in Lydney sprint dist. Triathlon. After a solid swim who took out of the water in front positions in the challenging bike course she has a problem with the chain, this cost her some time because from this point and then she have to go only with big ring in the uphill’s so the training that we use in trisutto with big gears was very helpful 🙂 At the last part of the race in running leg keeping a steady pace and came to the 2nd  place overall!


Fantastic improvements from Mania over the weekend!

Mania Bikof in another multiple race weekend in Greek Island Spetses she took the 2nd position in 25 km run race in challenging course with a PB by 15min. The previous day she took part in 5km swimming race finishing in 2nd position and in 10km run race 3d place in her age group. Three races in a Weekend is unbelievable and shows the improvement he has made this season!

Race Recap from Coach Carson Christen:


Rounding out the season with a win; Congrats Maxi!

Maxi Spahn finally had the mechanical luck and used his good fitness to produce a late season victory at the Guntersleben MTB race in Germany this past week! It’s been a few weeks coming, and glad we could end the season on a good note and coach is already looking forward to next season, injury-free and win-filled! Great work Maxi!

Sascha Moryson traveled to Netherlands for some cyclocross racing this past weekend. After a solid MTB season, Sascha used some great fitness and was able to produce his first ever Dutch cyclocross race podium, finishing in 3rd, while also competing on a borrowed bike! Way to make it happen, Sascha!

Race Recap from Coach Robbie Haywood:


Winner winner, chicken dinner! – Well done Flora 🙂

After a few easier weeks at the end of the summer season of racing, Flora Colledge raced in the Inzlinger Volkslauf a 10.2k off road trail race, and enjoyed wet muddy conditions to take an excellent win. We’ll continue to use similar events for speed work, as well as fun, during a period of reverse periodisation with fewer hours and less volume over the European winter, with a focus on speed and sports specific strength workouts.

Congratulations to all athletes competing this weekend.

Trisutto.com online triathlon coaches are available to help improve your performance here...

Marathon – Full Program

Marathon – Full Program

Trisutto Marathon Training Program 

This product is the full marathon training program for runners who have 9 – 12 months to train specifically for a marathon.

– It is assumed that the athlete has a minimum of 2+ months consistent run training prior to commencing this marathon plan. i.e. this plan is not intended for someone who has never run before.

– This plan is Brett’s interpretation of a traditional marathon build program. It is not a reverse periodisation training plan for running.

-The advanced program builds to 100 – 160km of running per week, depending on your background and experience. Not everyone will need or be ready to go to the most demanding stage(s) within this program.

-This plan does not include swim or bike workouts.

Addition details

The marathon program is split into two distinct phases.

* Preparation
* Advanced

The preparation phase, is itself split into three stages

  • moderate (stage 1)
  • medium (stage 2)
  • mad (stage 3)

Each stage of the preparation phase is of 12 weeks duration (minimum).

The Advanced phase is 12 weeks duration (minimum).

The full program requires a 9 – 12 month commitment.

 

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