Brace Pad

Brace Pad

Periodization is a philosophy of solid training for athletes. It lends itself to building endurance and leads to better performance. It also plays a role in preventing injuries.

Some people are motivated by a late night infomercial for a cool new program training. Others go and buy a bike after watching the Tour de France on television. Human nature takes over and it is all or nothing. The results are usually fairly predictable: aches, injuries, or frustration with the lack of progress.

Why is it? Remember the old adage: "The failure to plan is planning to fail. "This is the principle involved when endurance athletes does not have a solid plan. periodization is the continuous increase of the intensity, duration and frequency during training. This is not spontaneous. He is disciplined and provides progress with less risk of injury.

An episode of CBS 'How I Met Your Mother "Barney Featured successful completion of the New York marathon without any training. He mocks the idea of actually training by explaining that there is only one step in a marathon start to run. The aftermath of the marathon is exactly what we are trying to avoid explaining how periodization encourages care training with fewer injuries.

Organizing your season training is a key to preventing injuries. Each phase of periodization builds on earlier to help the body adjust to the pressures exerted on it and prepare for the rigors of future training. Jumping in a race without allowing your body a real accumulation is a recipe for injury – Take it from Barney.

Advantages of periodization:

• Increased thickness of cartilage: Increased cushioning works to absorb shocks and protects the joints break.
• Increased strength of connective tissue such as ligaments and tendons: This reduces the risk of injury to places like knees, ankles and shoulders.
• Increases the size of skeletal muscle: This article provides greater strength for hill climbing. It also leads to less fatigue and better use of the fuel supply to your body.
• Increase muscle and joint flexibility: Stiff, tense muscles are more prone to injury. Flexibility is important to help absorb impact and allow greater range of motion.
• Increased bone density: the weight bearing exercises help by depositing more calcium in the bones stronger bones.

The seven commandments of periodization

The sport scientists and researchers to note the Peak Performance href = "http://www.pponline.co.uk/encyc/0147.htm"> "Seven Commandments" needed to optimize performance and minimize injury risks in endurance activities. Periodization takes each of these elements into account.

1. Expand your VO2max (capacity maximum aerobic) to the extent possible so that your body becomes an enormous energy machine building.
2. Increase your muscle strength and connective tissues, because it strengthens your body against injury and so you can train and progress without unplanned interruption.
3. Raise your threshold lactate (LT) at the highest possible level. Elevator LT-offs increase your overall race pace and can travel at faster speeds than ever without fatigue.
4. Maximally complete your power. Optimizing your power does not only develop more force with your muscles – but also learn to exert such force faster than usual.
5. Become as economical as possible.
6. Dine and regularly systematic recovery of muscles, connective tissue, nervous system, endocrine and trauma that are the natural result of training difficult, and allowing the continued hard work and a relentless one approach to your ultimate goal.
7. Develop specific endurance. It is not enough not to be a physiological thoroughbred, with a good VO2 max, LT, economy, strength and power lay in a body. You must also develop the ability to function smoothly and efficiently and with minimum fatigue to the speed of your goal.

Learn more by registered reading

Triathlete Training Bible by Joe Friel

Training Plans for Multisport Athletes: Your Essential Guide to Triathlon, Duathlon, Xterra, Ironman and Endurance Racing by Gale Bernhardt

By day Dr. Berkey is an orthopedic PT in the Fredericksburg, VA area. By night he is working feverishly to develop 90 Revolutions, an online resource dedicated to meeting the injury prevention & sports-enhancement needs of endurance athletes. Visit http://www.90revolutions.com to learn more.

Steve graduated from the University of Pittsburgh in 2003 with a doctorate of physical therapy degree. He was able to train in the same facility that provided therapy for his beloved Pittsburgh Steelers. Although the students were never able to actually touch a player, he felt their presence.

Steve enjoys all things outdoors, except for maybe fly fishing & polar bear swims. He enjoys recreational running & cycling, & he tries to find time to seriously train & participate in races. You won’t find him elbowing his way to the front of the pack during the swim portion of a triathlon, but you will occasionally be able to catch a glimpse of him crossing the finish line in front of his proud, cheering wife & adorable newborn son.

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