Periodized workouts break up the training year into a block of time to focus on specific fitness components. Periodization not only helps the athlete become more metabolically efficient but also allows for the athlete to peak at the right time.
The key during base training is to develop your aerobic engine. Longer, lower intensity workouts are recommended during this phase. Keeping your heart rate in zone 1 (50-60% max). Base phase tends to last 4-16 weeks. However, this phase tends to be the most overlooked but is the most crucial for promoting your fat burning capabilities, so we recommend that bariathletes lean towards to the longer time frame.
Muscular endurance and power are the focus during the build phase. Getting in plenty of strength training and plyometrics is helpful in building power and strength. You can reap the benefits from the build phase as climbing hills and swimming through waves becomes less challenging. This phase tends to last 4-12 weeks.
Frequency and duration of training lessens but intensity remains high. Pre-comp tends to last 1-4 weeks.
This phase is short lived. Its usually only about a week long and consists of maintenance of the systems, rest and psychologically preparing for the race.
This is another phase that tends to get overlooked but is so important training for both physiological and psychological reasons. Time to rest and rejuvenate. Active recovery is recommended where the athlete is participating in unstructured workouts that are not in the sport they compete in (ie, rocking climbing, kayaking, dancing). Transition usually lasts one to six weeks.