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Introduction
Periodization
The Training Plan runs the training 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.
Several Micro cycles in turn build a Macro cycle. Such a cycle lasts around 3 to 4 weeks on 2PEAK and is refered to as a "Period". The season consists of a preparation (or base) period and one or several race (or peak) periods 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.2PEAK Training Philosophy
Recovery leads to Strength - DYNAMIC Training
Training tires the body. Not until the break in between two training sessions will the adaptation occur, improving the athlete`s fitness. If someone trains too much or too hard they will not improve, but rather deteriorate. However; if you do not set enough stimulus, you will stagnate. Only if the stimulus and rest are in the right ratio will the form increase as a result. This process is usually called super compensation.
The 2PEAK training program is based on the principle of super compensation, but goes further in the details. The "DYNAMIC" 2PEAK Training distinguishes between a variety of states of fatigue (muscular, cardiopulmonal, neural, etc.) and focuses on a subtly differentiated recovery. A new intensive training stimulus is only given when the body is ready to bear it. Its readiness depends on the kind and intensity of the previous fatigue. To answer this question, 2PEAK uses a sophisticated predator-pray model, which is an evolution of the super compensation model. Similar to biological models, the predator-pray model describes the interdependence of stimulus and recovery:
REST IS AN IMPORTANT TRAINING SESSION
Intensive training consumes the ability to recover. Recovery is robbed by the predator (the training). As a consequence the training cannot continue on a high intensity. The predator becomes weaker because they have nothing left to eat. Only when the body has recovered again, meaning it has developed its regeneration capacity, can fresh "prey" become available for the next peak load. Important: recovery is better stimulated if the training stimulus ahead of it was important. This is valid for small (mycrocycles=one week) cycles as well as for larger (macrocycles=3-5 weeks) cycles. This is why training sessions are consolidated into blocks and are not distributed evenly over time. The emphasis on such cycles causes a succession of up- and down-swings that lead to improving form step by step until a peak is reached (that ideally coincides with the main race of the season). This peak period can be held for a few days, up to 3 weeks. This process is also called periodisation. Preparation that leads to two main race periods is a periodisation with two peaks.
KNOWLEDGE IS POWER
Modeling the perfect training plan needs the athlete`s continuous feedback to correct and adjust the plan. The 2PEAK-training plan does not just follow a pattern, but adjusts constantly in a DYNAMIC way directly from the athlete`s feedback. In this way, 2PEAK is superior to the entire known static plan - whether it be from a coach or text book. This means much more efficient and flexible training with superior results. 2PEAK compares "Actual" to "Plan" after EACH log entry and changes future training units at once if it determines a deviation that could put a risk to the long-term training or race objective. With this, 2PEAK offers a strategy to react individually to unexpected occurrences such as last minute change of plans, sickness or time restraints.
Certain aspects of 2PEAK`s plan can be placed under the scrutiny of an experienced, professional, coach to be fine tuned in order to stimulate the athlete to surpass themselves.
12 years of development and optimization are contained in the formula of "DYNAMIC Training". Ten of deployment as Tour Magazine`s (Germany) training plans and the experience of thousands of online users prove that it`s an outstanding concept.
Make more of your potential. Let 2PEAK help you discover what you have hidden within.
2PEAK - High Tech Training
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