Discussion: Periodization/Phasing

Has anyone got any recommendations for periodization and training (micro and macro overview) for a multi day adventure race like Abu Dhabi occuring in 3 months time?
AR training always seems to be rather unstructured so Id enjoy hearing your opinions!

Interesting topic. I agree training can seem haphazard. We often don't know what a race will require us to do, so perhaps we should expect a certain degree of randomness to our training as well. In fact, I enjoy and am motivated by the flexibility this allows. Basically I fit in short, more intense workouts during the work week, then try to schedule time for longer rides/paddles/runs on the weekends. No secret there! Competing in frequent, shorter races is also a good way to get you on the trail.

Fiola,
periodisation and phasing are effective means of structuring a training plan. If you can stick to it, it will yield better results than unstructured training. But you need to be able to stick to it.

Also, multi day adventure races are run at a low intensity. This will affect the training that you do. Periodisation is great for building a base, increasing the intensity and tapering. But a multi day adventure racer will not benefit a great deal from doing high intensity sessions, certainly not as much as a competitor in a 20k running race.

So with that in mind, structure a training plan using periodisation but limit the high intensity work. Bias the training plan towards endurance work.

For instance:
week 1-3 long slow distance sessions increasing in time by 10% each session
week 4 rest - 50% of previous weeks sessions in time
week 5-7 LSD again
week 8 rest again
week 9-10 - higher intensity sessions working the anaerobic system - ie above80%HRmax
week 11 rest - 50% of previous LSD sessions in time
week 12 taper.

p.s. critically analyse all your advice too, I'm not an expert by any means.

Hi Dangerman and Guerfondler, Thanks for the advice!

Dangerman, what youve included above makes a lot of sense, especially about the rest week. I never seem to include a light week. I do include recovery days and generally they seem to be enough but building up to an expedition length race I feel like Im not working towards `peak weeks`.
At the moment Im doing about 4 sessions a week in the 2 hour range at 60-70%% Max HR and a couple more at a higher level (70-80% Max HR) and on the weekends at least 4 hours on both days LSD 60% Max
Im going to have a look at my programme over the next few months and see if I can phase it a bit better : )
Thanks.
Fiola