Reverse Periodization for Ironman Training

Intro

Its that time of year when many of us are getting back into training following a post season break and our thoughts turn to our training plan for the next season. Ironman triathlons and half-Ironman triathlons are some of the most demanding and challenging endurance events on the planet. To prepare for such a physically grueling event, an effective and carefully planned training program is essential. In contrast to the traditional periodisation training approach of base, build and peak, a reverse periodisation approach has become more and more popular with longer distance athletes in recent years. Reverse periodization is becoming increasingly popular among triathletes for its efficacy in preparing for longer distance events, particularly Ironman triathlons.

In this blog post, we will explore why reverse periodization works for triathletes and how it can provide superior benefits compared to a traditional periodization approach. If your Ironman training has reached a certain level and plateaued, then reverse periodisation might just be the the thing that takes you to the next level.

What is periodization in triathlon training?

Periodization in triathlon training refers to the systematic division of a training program into distinct phases or periods, each with its specific goals and intensities. It involves structured training cycles that alternate between periods of high-intensity training and periods of lower intensity and recovery. By strategically manipulating training variables such as volume, intensity, and rest, triathletes can build a strong aerobic base, develop speed and power, and peak at the right time for their race.

The traditional approach to peridosiation has been around for many years, Im not going to try and explain where it originated from as I’m bound to get it wrong, but its particularly well described in Joe Friel’s Triathlete’s Training Bible book. In his book, he breaks down the year into specific periods of training; Prep, Base, Build, Peak, Race and Transition. This traditional periodization has athletes completing mainly low intensity aerobic training during the Prep and Base phases, and adds in increasing amounts of higher intensity training in the Build and Peak phases. This approach allows triathletes to build a strong aerobic base early on then develop speed and muscular endurance closer to the race.

So what’s wrong with the standard periodisation approach?

Fundamnetally there is nothing “Wrong” with the standard approach. Its well proven by science and has helped many athletes achieve their Triathlon goals over the years. It may however be sub-optimal for some athletes, particularly those who have a sound aerobic base from a few years of good training and who are looking to race the longer Ironman or IM 70.3 distances. The main drawback for these athletes is that the bulk of the long steady endurance work they will rely on for race day is completed many months prior to the race. As the athletes move closer to race day and move through the build and peak phases, this requires the inclusion of high intensity work, primarily to improve speed and muscular endurance. At this point they face a very real dilemma. Do I reduce the frequency and/or duration of my long endurance work and hope that the endurance from the base phase carries through to race day? Or do I continue to push out the duratrion of my endurance rides and, when combined with high intensity work, face the very real prospect of over training and burnout just as race day approaches? The solution for these athletes might just be the reverse periodisation approach.

So what is reverse periodisation?

Well, the clue is kind of in the title. If you think of traditional periodization in its simplest form of long slow endurance miles over the winter, and higher intensity work in Spring and Summer, reverse periodisation flips this on its head. Focusing on high intensity work and building speed and muscular endurance over the winter, the reverse periodization approach has athletes gradually increasing duration and reducing intensity through the spring and summer. This allows for more race specific training closer to race day, whilst holding on to the speed and muscular endurance built over the winter. This approach has been implemented by many successful triathletes and world renowned coach Brett Sutton has written about his use of this approach with world class athletes like Daniela Ryf and Nicola Spirig.

So what are the benefits to reverse periodization and who is it best for?

The reverse periodization approach is designed for athletes looking to complete longer distance events such as Ironman, IM 70.3, or the new 100km distance. This approach is also really only suitable for those who have a solid aerobic base already. The high intensity work over the winter requires a base to already be present to build on and without this it will be a struggle to get through this phase healthy and retaining motivation.

For those who tick these boxes, the reverse periodization approach can give several key benefits:

• More race specific work closer to your race

• Longer workouts in the spring and summer where days are longer and weather is better

• Shorter workouts in winter when daylight hours are shorter and motivation can be lower

How to incorporate reverse periodization into your training plan

To incorporate reverse periodization into your training plan, follow these simple steps

1) Start by assessing your current fitness level and your season goals. If you dont have a solid aerobic base already then this probably isn’t the approach for you. Similarly, if you’re focused on Olympic distance or shorter this wont be for you.

2) Establish a timeline for your training program, working backward from your race day. A very basic reverse periodisation plan for an August event might look something like this:

• Dec: 4 weeks of preparation work

• Jan - Mar: 8-12 weeks of focused work including high intensity VO2 max and Threshold (LT2) work to build speed and durability

• Apr - July: 8 - 12 weeks of race specific work - Gradually increasing duration whilst maintaining some high intensity

• Aug: Taper

3) Listen to your body and make adjustments to your training plan as needed. Consistency and patience are key, so stick to your plan and trust the process. Remember, reverse periodization is all about strategic planning and timing to optimize your performance on race day.

4) Consider reaching out to a coach with experience in reverse periodization to help you set a solid training program that works for you and your particular event, and can keep you on the right track when things change, as they inevitably will.

Conclusion

If your looking at competing in Ironman or 70.3 distance races next year and you have a few solid years training under your belt then reverse periodisation might just get you to the next level in your performance.

Thank for taking the time to read this blog post. For more information on coaching and other services, check out www.firsttriathlon.co.uk. If you liked what you read and want more, please signup below to receive regular blog posts direct to your inbox.