
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.
- Crossfit Open - Feb/March
- 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:
- 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. - 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!!