2017 - Taking the time to create a high level training programme...

Creating my training programme for 2017

In my latest post for my challenge in September, I have written about some of the background and thinking for creating my plan for the whole year, with the summary planning my year around 2 "A" races/events. Once these are in place, I can then add in “B” races as important training events or races, and then other smaller races, events or plans as C races.

2017 I have 2 A races.

1. Crossfit Open - Feb/March
2. Coast to Coast - Sept

I have 1 B event which is my training week in Mallorca in April and then in the first weekend of July a B race Ironman 70.3 Edinburgh.

Even with this high level of detail, it allows me to put together an overall training programme, and I can also add in some "C" events as I go, which also act as important markers for my training and progress.

Spot the Problem...
Before I go onto the plan for the year, I'll highlight one of my ongoing issues... I don't focus on a single discipline or sport... and 2017 is again no different.
I'm concentrating on the first quarter of the year on a sport that requires weightlifting, gymnastics, short sharp workouts, strength.. and then going into long distance multi-discipline events where you just have to get the time and miles in your body.
One day, one year, I will focus :-)

High Level Programme 2017

January:

• Crossfit - target 5 sessions per week
• Aerobic/Conditioning - target 2 sessions per week.
  • Cycling - target a single 1.5hr ride per week (Outside/Turbo)

February: 

• Crossfit - target 5 sessions per week
• Crossfit - "C" event, Castle Games ( Start 10th Feb for 3 weeks)
• Crossfit - "A" Event - Crossfit Games (Start 24th Feb for 5 weeks)
• Aerobic/Conditioning - target 2 sessions per week
  • Cycling - target a single 1.5hr ride per week (Outside/Turbo)

March:

• Crossfit - target 5 sessions per week
• Crossfit - "A" Event - Crossfit Games (Start 24th Feb for 5 weeks)
• Aerobic/Conditioning - target 2 sessions per week
  • Cycling - target a single 1.5hr ride per week (Outside/Turbo)

April: Starting the transition from Crossfit to more aerobic fitness.

• "B" Event - Training week in Mallorca (Cycling Focus, Restart swimming)
  • "B" Event - Sa Calobra
• Crossfit - target 3 sessions per week
• Restart swim training (planned sessions)
• Restart running

May: Building aerobic endurance:

• Longer Single Rides, building to 3hrs / 50 miles
• 2-3 short rides or Airbike sessions per week (Target 75 miles per week)
• 2 runs per week
• 2 swims per week - start sea swimming in the UK (Brrr.. COLD!!)
• 2 core / Crossfit sessions per week 

June: Continue building aerobic endurance

• Longer Rides - single 50 mile ride once a week
• 2-3 short rides or Airbike Sessions per week (Target 100 miles per week)
• 2-3 runs per week (Target 15 miles per week)
• 2 sea swims per week, 30-45 minutes each
• Maintain 2 core/crossfit sessions per week 
• Taper week end of June before the 70.3

July: Building aerobic endurance, focussing on run/cycle and retire from swimming!

• "B" Race - Ironman Edinburgh 70.3
• Longer Rides - single ride build to 75 miles by month end
• 2-3 short rides or Airbike sessions every week (Target 125 miles per week)
• 2-3 runs per week (Target 20 miles per week)
• Maintain 2 core/crossfit sessions per week for strength/core

August: Building aerobic endurance, focussing on run/cycle. Kayak practice!

• Longer Rides - single ride of 75 miles each week
• 2-3 short rides or Airbike sessions every week (Target 125 miles per week)
• 2-3 runs per week (Target 25 miles per week)
• Maintain 2 core/crossfit sessions per week for strength/core

Sept: A race... Coast to Coast

October 2017 - Planning for 2018... what will I be looking to do?

Nov + Dec 2018 will be the initial building blocks for 2018...

So there is the high level plan.. based on the goals I set towards the end of 2016..

Within this plan, there are 2 other levels that I work to:

1. Weekly Plans - identifying the individual sessions across the week and including rest days.
   I try to keep this as consistent as possible, but with family, work and life it has a degree of variety and flexibility.
2. Session plans - within the week for some of the sessions themselves I will plan or prepare/attend a structured session. Examples of this would be a slow steady timed run, cycling hills, a club swim session.

In addition, there are two other pieces to my puzzle... and for me, these are STILL a real problem..

1. Diet.. overall diet... I still haven't got this nailed

2. Nutrition Plan for racing...

I will try to get them nailed for the Coast to Coast in September...

Wish me luck, and keep me away from the cake tin!!