![]() This mesocycle might include three weeks of threshold intervals followed by a week of recovery.ĭuring the competition phase, you could develop a mesocycle that improves your neuromuscular power, which is the ability to pedal a very big gear, at a very high cadence for a short period of time (i.e., sprinting). Similarly, you could develop a mesocycle for the intensity phase that is designed to improve your functional threshold power, or FTP (the highest average power, measured in watts, that you can sustain for one hour). This mesocycle might consist of six workouts over three weeks focused on pedaling big gears, with one week of recovery. For instance, during the endurance phase, you might develop a mesocycle designed to enhance your muscular endurance on the bike (the ability to pedal relatively big gears, at a moderate cadence, for an extended period). The mesocycle represents a specific block of training that is designed to accomplish a particular goal. Remember, because of its length, you will always make changes to your macrocycle throughout the year. You can use the same process to identify several major events throughout the year and develop a plan that facilitates multiple fitness peaks. For example, if you want to peak for a national championship event one year from now, you can mark that date on your calendar and work backward to create a program that allows you to peak at that time. Because macrocycles incorporate all 52 weeks of your annual plan, they provide you with a bird’s-eye view of your training regimen and allow you to facilitate long-range planning. The macrocycle is the longest of the three cycles and includes all four stages of a periodized training program (e.g., endurance, intensity, competition and recovery). This foundation consists of three cycles: macrocycles, mesocycles and microcycles. To develop an effective training program, it is important to understand the foundation of periodization. Most significantly, periodization is the best way to promote the training effect, which consists of changes in your cardiopulmonary and musculoskeletal systems that result in greater speed and endurance on the bike. During the intensity phase, this focus switches to lactate threshold and aerobic capacity (i.e., VO2 max), and as you enter the competition phase, greater emphasis is placed on boosting anaerobic capacity and neuromuscular power. For instance, during base training you focus on the development of aerobic and muscular endurance. Periodization also helps you develop different physiological abilities during various phases of training. This allows you to create some hard training periods and some easier periods to facilitate recovery. ![]() ![]() Periodization is the process of dividing an annual training plan into specific time blocks, where each block has a particular goal and provides your body with different types of stress. Read on to learn the theory behind periodization and how you can apply it to your annual training plan. ![]() By structuring your season with these cycles in mind, you can ensure that you’re building and recovering adequately for optimal adaptation.A microcycle refers to the smallest unit within a mesocycle usually a week of training.A mesocycle refers to a particular training block within that season e.g.A macrocycle refers to your season as a whole.Periodization consists of three types of cycles:.Periodized Training works on the concept of overload and adaptation by stressing the body over time, allowing it to recover, and then stressing it again, athletes can gradually build fitness.Therefore, the difference between stamina and endurance is one of focus-while stamina is limited to performing at maximum capacity, the focus of endurance is on maximizing time regardless of the capacity at which a given group of muscles is performing.įor example, while a sprinter may focus on stamina and running as fast as possible over a given distance, a long-distance runner may be more interested in endurance: They run as far as possible with speed a secondary concern. While stamina has to do with the amount of time your muscles can perform at or near max capacity, endurance has to do with the amount of time that a given group of muscles can perform a certain action. An example of an athlete who may benefit from increased stamina is a sprinter, who must run at maximum speed for an extended period. However, the other person can be said to have greater biceps stamina if they can perform more reps at this max weight. ![]() If you can perform a single biceps curl using 60 pounds, you might have stronger biceps muscles than someone whose maximum biceps curl is 50 pounds. What is stamina? It's best understood as the amount of time that a given muscle or group of muscles can perform at maximum capacity, according to NOVA Chiropractic and Wellness Center. ![]()
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