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The Training Cycle Purposeful training requires a game plan, particularly for the competitive athlete. Trying to peak for a particular event or series of events necessitates more than a haphazard methodology. The prevailing attitude should be one of gradual build-up. This incremental approach accomplishes a number things. First and foremost, it minimizes the risk of injury through sudden overuse. Secondly, it conditions the body to increasingly larger workloads gently. There are six distinct stages in the training cycle. Each important in its own right, but in the aggregate they fit together like the pieces of a puzzle.
Endurance training lays the foundation for all that follows. This period is aerobic and low intensity in nature. The idea is to go longer and longer, raising cardiovascular efficiency in the process. This phase is the longest of the six and can last 6-8 weeks or more. Skipping this step is like gunning your car's engine before it's warmed up. It may go fast, but it may break. Stage two begins once a satisfactory aerobic base has been achieved. For runners and cyclists, this is normally hill training with 2 to 3 minute, steady, moderate climbs perhaps twice a week. This would be in addition to the continued aerobic training. The number hill repeats can be increased as strength is gained. The athlete continues to build endurance and strength and keep an eye on the calendar. This stage typically runs a course of 3-4 weeks. At approximately 4-6 weeks to race day, the athlete begins incorporating speed work into the routine. These are also known as interval sessions. The concept is to do a controlled burst at or above race pace, sufficiently recover, then repeat. This goes back to the old adage that the only way to learn to go fast is to go fast. The number of repeats should be systematically increased through the stage. Speed sessions are normally done once a week but can be be done twice if the athlete's body can withstand the stress. The taper is a one week easing of the workload. Volume is greatly reduced with a focus on lighter, faster workouts. This allows the body to collect its breath and recover more fully from the exertion of the previous months without losing focus. This stage can be frustrating for some athletes as their bodies, accustomed to doing more, are told to do less. What it should do, however, is deliver him or her to the starting line fully recovered from the buildup and in peak racing condition. The recovery stage is a relative one, but should last a week or more. Keep in mind that the recovery is not just from the event. It is from all that led up to it. Light, active rest is probably preferable to complete inactivity, but don't feel guilty about taking a few days off. Remember that you'll be in excellent condition and will want to go hard. Resist the temptation and you're body will thank you for it. Just chill a bit and plan for the next event.
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