2PEAK's Training philosophy an introduction
The Training Plan is based on a proven cyclical sequence developed and proven in training physiology. This means that specific forms of stress and relief follow each other in a continuous sequence. For enthusiasts as well as competitive athletes a ratio of 3:1 has been determined to be most effective. This means that after 3 days of load, one day of relief is given (this may be an active recovery day or a complete day off). Normally the duration increases within a block while the intensity declines. Ideally two of these blocks will build a Micro cycle lasting one week.
Several Micro cycles in turn build a Macro cycle. A Macro cycle lasts around 3 to 4 weeks on 2PEAK and is refered to as a "Period". The season consists of a preparation (or basic) period and race (or peak) period as well as a transition period and slowing down period.
2PEAK's period sequencing is divided into 3 main phases:
Recovery, Endurance and Intensity. Your cyclical plan is calculated taking into consideration your main races as well as your notified available time budget. Apportioning of the available training time is directly determined by the sequence of the phases mentioned above. Specifically, volume intensive, and therefore time consuming, endurance blocks are ideally planned for blocks of free days that have been determined in advance. 2PEAK's approach to period sequencing will always analyze all available options and determine the optimum path 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 microcycles (one week) as well as for macrocycles (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 stepwise 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
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.
12 years of development and optimisation 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.
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