Periodization ..... Linear vs. Non Linear

Linear Periodization is the way most people prepare. Their macro cycles go something like base->build->peak->race->off.
Base period is characterized by a steady increase in volume at low intensity. In the build period, more intense training is introduced at the expense of volume. In the peak period, volume is decreased even more and there are more workouts at intensities well above lactate threshold. These highly stressful workouts are replaced by races during the race period and, finally, at the end of the season, you can sit around and drink beer for a month or so until the cycle begins again.
One of the problems with this is that you lose a lot of the fitness you gained during the preceding season and the second problem is that the transition from long, steady workouts to shorter, faster ones is often difficult, particularly as you get older.
With non-linear periodization, the speedwork never stops: you do less of it and it's less event specific. I like to think of the minimum fitness level you go down to is about 8 weeks of training from peak condition i.e. your base fitness should be roughly where you would normally be four weeks from the end of your build phase.

So how should you periodize your year?

As a Michigan based athlete, my season is begins a week after Memorial Day and ends a week after Labor Day and I'll compete in 6-8 triathlons during this period. The first three will be in the first three weeks of June, I'll do a couple of "training races" in July and I'll aim to peak again in late August/early September. I may also do a few fall and spring running races 5ks, 10ks and maybe a half- marathon.

My periodized year is therefore ....

Second week of September through 1st week of October .... train when I feel like it, usually 3-4 times a week.

October through December ... run focused training raising weekly mileage from 15-20 at start up to 35-40 by Christmas, strength training, mostly drills in swimming, Sunday bike ride (40 miles) until weather gets too bad and one spin class.

January through mid-end of March .... keep running mileage around 35 miles per week but, up the intensity (there will be a lot of treadmill miles so non-specific speedwork makes them go quicker!). Switching to a swim focus, less drills, long, steady sets and short, sharp sets concentrating on form! Bike work will be one spin class and two sessions on Computrainer. Two strength workouts per week. ..... At the end of this phase, my running will probably be about as fast as I'll get for the year.

End of March through end of May ..... Bike focus. Running mileage will drop to 20-25 miles per week: Long run 10-12 miles, Threshold runs 5-6 miles, VO2max intervals 5-6 miles. As phase progresses, threshold runs will get faster and intervals will become longer and slower until I can run 5 x 2k with 30s recoveries at my goal 10k pace. Swims will be maintenance mode ... lots of threshold work with some drills and long swims on other days. Start riding outdoors again, 3-4 times a week: long ride 40-60 miles; steady ride 25-30 miles; two lots of assorted speedwork.

Race season .... in my early season block of three races, I tend to eliminate my long ride ('cos most races are on Sundays which is when I do my long ride) and I cut back my long runs from 10-12 miles to 8-10. I'll also eliminate the threshold work as racing is threshold work! In July, I'll be doing a similar week to a May week, although I'll hopefully be going faster for the same effort.As August goes on, I'll be drastically reducing volume and doing some fast training races with a view to doing well at the State Championships the week after Labor Day.

I'll start to detail my training plan in the next post.