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

Rob

Rob

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 

Beachswim2

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...

Stansnewwheels

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!!

Castle

Rob

Rob

The grumpy old man... played county level at multiple sports, semi-pro football and since retiring from rugby taken part and completed in single to multi day adventure races, half marathons, marathons, ultra running, triathlon, half ironman, ironman. A qualified PT, Kettlebell Coach and Personal Coach.. Loves cake!

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