Our Training Plans are based on the well-known principle of periodization developed in training physiology. This means that specific forms of load and relief follow each other in a continuous sequence. For enthusiasts and competitive athletes a ratio of 3:1 has been determined as most effective. This means that after 3 days of load, one day of relief is given (this may be an easy day or a complete day off). Usually the duration increases within a block while the intensity declines. Normally two blocks of this nature build a Micro cycle lasting one week. Of course 2PEAK takes into account that the 3 sports of a triathlete are interdependent, but also include the opportunity to continue to train your upper body while your legs are exhausted.
Several Micro cycles in turn build a Macro cycle. Such a cycle lasts around 3 to 4 weeks on 2PEAK and is referred to as a “Period”. The season consists of a preparation (or base) period and race (or peak) period as well as a transition period and slow down period.
2PEAK’s periodization is divided into 3 basic phases: Recovery, Endurance and Intensity. Your periodization is calculated taking into consideration your main races as well as the available time budget that you have defined. The spread of the available training time is directly determined by the sequence of the phases previously discussed. Specifically, volume intensive, and therefore time consuming, endurance blocks are planned in such a way as to ideally use blocks of free days that have been determined in advance. 2PEAK’s approach to periodization will always analyze all of the available options and determine the optimal path in which to achieve the predetermined goal. Moving important training days around can therefore substantially influence the basics of your Training Plan.
Gain strength through recovery – DYNAMIC Training
Training tires the body. Not until the break between training sessions does the adaptation occur, which improves the athlete’s fitness. If someone trains too much or too hard, instead of improvement – deterioration occurs. However; if there is too little stress, you will stagnate. Only if the stress and recovery are in the right ratio will a form increase result. This process is known as super compensation.
The 2PEAK training program is based on the principle of super compensation, but takes the details further. “DYNAMIC” 2PEAK Training distinguishes between various types of fatigue (muscular, cardiopulmonary, neural, etc.) and concentrates on differentiated suitable recovery. New intensive training stress will only be given when the body is ready to take it. When it will be ready, depends on the type and intensity of the previous fatigue. To make this calculation, 2PEAK uses a predator-prey pattern, which is an further development of the super compensation pattern. In an analogy to biological models, the predator-prey pattern defines the interdependence of recovery potential and training stimulus:
REST IS AN IMPORTANT TRAINING SESSION
Intensive training saps the ability to regenerate. Recovery is being consumed by the predator (training). As a consequence the training cannot continue at high intensity. The predator becomes weaker because it has nothing left to consume. Only when the body has recovered, meaning it has developed once more its capacity to regenerate, will fresh “prey” become available for the next stress peak.
Important: recovery will function better if the training stress preceding it was high. This is valid for micro cycles (one week) as well as for macro cycles (3-5 weeks). For this reason, training sessions are concentrated in blocks and not evenly distributed throughout the available time. The effect of these cycles is that the athlete’s form is improved step wise through a series of swings up and down until a peak is reached – ideally coinciding with the main event of the season. This peak can be held for a period from a few days of up to 3 weeks. This process is also called period sequencing. Preparation for two main race periods is a two peak sequence.
KNOWLEDGE IS POWER
2PEAK´s training philosophy is based and supported by science. A recent Meta analysis of randomized trials in endurance athletes published in the National Center for Biotechnology Information supports that our training philosophy is the most effective. You can also read more about periodization in training in this study from Cellular and Molecular Exercise Physiology.
Running a perfect training plan needs the athlete’s continuous feedback to correct and adjust it. The 2PEAK-training plan does not only follow a pattern, but adjusts constantly in a DYNAMIC way directly controlled by the athlete’s feedback. In this way, 2PEAK is superior to any known static plan – whether it be by a coach or from a text book. This guarantees much more efficient and flexible training with superior results. 2PEAK compares “Actual” with “Plan” after EACH log entry and changes planned training units as soon as it detects a deviation that could put at risk the long-term training or race objective. In this way, 2PEAK offers a strategy for reacting individually to unexpected occurrences such as last minute change of plans, sickness or time restraints.
Certain aspects of 2PEAK’s plan can also be placed in charge of an experienced, professional, coach to be fine tuned and thus stimulate the athlete to excel.
15 years of development and optimization are included in the workings of “DYNAMIC Training”. Ten years of deployment on Tour Magazine’s (Germany) training plans and the experience of thousands of online users prove it is an outstanding concept.
Make more of your potential. Let 2PEAK help you discover your hidden potential.
2PEAK – High Tech Training