Periodization and Annual Training Planning
Domain 7: Periodization and Annual Training Planning tests how you sequence training across the year. The exam expects macrocycles, mesocycles, microcycles, and taper logic, with triathlon-specific load management.
Core rules and concepts
- Macrocycle = the season; mesocycle = a 3–6 week block; microcycle = usually one week.
- Phases typically include base (aerobic capacity, technique), build (threshold and race pace), peak (specificity), and taper (reduce volume while retaining intensity).
- An 80/20 polarized or pyramidal distribution keeps most training easy and a smaller amount hard. Avoid chronic high intensity.
- Account for life stress, travel, illness, and work demands. Recovery weeks are part of the plan, not a failure.
- Reverse periodization can fit time-crunched athletes, but specificity still must precede race day.
Worked example
A 20-week plan for an Olympic triathlon might use weeks 1–8 for base, 9–14 for build, 15–17 for peak, and 18–20 for taper. Taper reduces volume by roughly 40–60% while keeping short race-pace efforts. If the athlete misses two weeks due to illness, do not cram; resume at the previous load. The reasoning: fitness is built over time, and cramming adds fatigue without adaptation.
Traps that cost marks
No taper; too much intensity in base; planning only by distance rather than by sport; ignoring recovery weeks; cramming after missed sessions.
Key points
- Macrocycle, mesocycle, and microcycle describe different time scales.
- Base, build, peak, and taper each have a purpose.
- Keep most training easy; avoid chronic intensity.
- Taper reduces volume but retains race-pace intensity.
- Do not cram after missed training.