As the race and marathon season comes to an end, it can be tempting to want to take a break from your fitness regime and go into hibernation for a while—especially in climates that experience cold, frigid winters. However, it is essential to the success of your next season that you maintain the progress you’ve made and continue to build your fitness level to be better and stronger next year.
Periodization is the process of systematically planning your training regime over a period of time to meet your specific performance and fitness goals for upcoming competitions, races and marathons the coming year. If you are starting to strategize your periodization schedule, the below will act as a guide to help you build an effective training plan.
The base phase of your periodization training schedule is when you condition your body for the more stressful workouts that will follow—building your body’s endurance and tolerance for the work that will be integrated in the months ahead. During this time, focus on low-intensity exercises, long-sustained efforts with a low heart rate, increasing weight and volume incrementally in order to build up your body’s endurance. If you are new to the competition circuit and new to this style of training, or recovering from a mild injury, your base phase will need to be longer in order to build a solid foundation for more demanding workouts.
During the build phase, you can start to build up the intensity of your workouts. The strong foundation you have built during the base phase will allow you to bring your workouts to the next level, safely and without the risk of injury. During this phase, you can begin to decrease endurance-based training and integrate more interval training, speed work and hill repeats into your training regime.
This period is when you take your body to its maximum levels in order to get race-ready. If you are training for a demanding race like a triathlon or a marathon, you will want to increase your endurance training during this period and maintain the intensity. You can maintain this stressful training period for about 3–4 weeks before settling into your taper period about 2–3 weeks before the race.
After a solid recovery period following your race, return to the build phase, aligned to your next race’s goals, whether that’s a triathlon, a marathon or a hardcore obstacle course. The recovery phase is key to allow your body to adapt to the stress of hard training and competition and preventing injury. BodyHealth’s PerfectAmino™ is a powerful supplement to aid in the muscle recovery process. Containing the eight essential amino acids, PerfectAmino helps promote protein synthesis, integral to muscle and tissue repair and growth.
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
In the nearly 8 years that my wife and I have lived in Colorado Springs, never have we seen the amount of road construction currently taking place. Whether it’s a main road or side street, there’s no part of town missing out on the “fun”. And it’s not just re-paving or patching potholes. Whole lanes are being ripped up with miles of digging in order to replace underground pipes of all varieties.
At first, I thought all the “weed” sales (pot is legal in Colorado) might be producing the influx of tax funds for all this construction. But a running buddy of mine made me aware of a bill that had passed in the last couple years which freed up an enormous amount of funds for these projects.
Turns out the city has a certain amount of time to spend the money. Based on the number of orange cones and “ROAD WORK AHEAD” signs, it looks as though no penny is being spared.
Millions of people are about to be disappointed –– they don’t even realize it.
Maybe you’re one of them.
Right now, around the world, people are setting new ambitious health goals and resolutions.
And yet, according to Inc Magazine, approximately 80% of New Year's resolutions fail. Most of them buried in an unmarked early grave by February.
Why is that?
How is it that despite all our best intentions and genuine desire to live healthier and be fitter, the most we can hope for is a depressing 20% success rate?
So to help you kickstart your New Year with a healthy lifestyle we are going to breakdown why most goals and resolutions fail and what to do instead.