HOW TO PERIODISE YOUR S&C TRAINING
Your strength training focus should vary throughout the year, depending on the phase you’re in…
Base phase Typically 12 weeks (eg February-April)
The main focus in this phase is endurance training at low intensities. During this period, your strength training exercises should be at relatively low resistance with a high number of repetitions. The idea is to prepare your body for the heavier weights in the next phase. For example: 3x12 reps with light resistance and 30 seconds rests.
Build phase Typically 8 weeks (eg May and June)
As your swim, bike and run workouts become more race-specific it’s a good time to progress your strength workouts so that you’re lifting heavier weights. For example: 3x5 reps at 80-90% of your 1-rep maximum with 2 to 4 minutes rests.
Peak phase Typically 4 weeks (eg July)
This phase starts at around three weeks before your biggest race or races. The aim is to get the right mix of intensity and rest to produce race-readiness at the right time. During this period you should revert back to lower resistance and a higher number of repetitions. This helps to maintain your strength without you feeling tired or sore. For example: 3x12 reps with light resistance and 30 seconds rests.
Race phase Typically 1 week (eg early August)
In the 6 or 7 days before your big race the main aims are to maintain fitness, eliminate fatigue and prepare mentally. During this period avoid strength training altogether.