'Man, you've gota have a plan!' and
'Its easy to train hard. Its hard to train smart' - again wise words from Rich Strauss - check out his website as there is lots of good stuff: http://www.cruciblefitness.com/etips/
The set of plans here are going to cover the time until Christmas - plus thoughts for the New Year.
These are the set of goals to take us to the New Year - everybody may have slightly different priorities depending on what you want to do next year BUT these must form the core.
Winter Training
Aims
Stay Healthy - the weather will be turning bad on us soon. Running and cycling in the rain can be fun (honest), but getting cold after cold is Stupid. That is why there is plenty of gym work and turbo work in the plan.
Technique - we're Triathletes, we can eat for our country, but when is comes to technique work we give up! - back to working hard not smart. Swimming is almost all technique, but there is more to cycling and running than meets the eye.
Strength - a good base of strength is essential for Triathlon - especially the bike section, and for good posture (you don't see many stooped Triathletes).
Mobility - joint mobility and flexibility is essential. Good shoulder flexibility for swimming and we need to keep the hamstrings and achilles stretched for cycling and running. Try and follow as many sessions as possible with some stretching, as long as its done properly. Gentle movement, no bouncing, hold for 5-10sec.
Fun - there is plenty of time to beat youself up during spring and summer, chill out and have fun, but watch the weight. Start the hard training next year at a competitive weight - you can't train hard and loose weight and go fast, without risking illness. Jan Ulrich gets this wrong every year and Armstrong makes him pay for it.
Plan
The Plan for winter allows for plenty of flexibility for choice. There are 2 days set as rest days for organised club sessions
Basic weekly lay out.
Weight training room. To use the weights room upstairs now requires a card, which costs about £25, I think. The gym downstairs is still free, really the choice is yours. I shall be paying.
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|
10am Cycling
6pm Swimming |
6pm Swimming | REST |
5:30pm Or 6pm |
REST or after 6pm |
5:30pm Running Or 6pm Weight |
REST |
Wednesday, Thursday and Friday - explained (including Thursday's madness!).
The idea of these three days is to allow people to work on their weaknesses,
and give plenty of options.
If you intend to run on Wed and Fri - you may want to rest on Thur,
or maybe do some light aerobic work (low effort over a longer time) with some
upper body weights. Think of it as active recovery if you have worked hard
the other days.
If you have added weights to Wed and Fri - Thur needs once again some
(light?) aerobic work. You will need to shift the focus between legs to upper
body as well in order not to do too much leg work.
Thursdays MADNESS! At the monent the gym is packed between 5pm and
6pm. Its hot, sweaty and all the machines are being used. It should be quieter
in a few weeks time. But it also becomes quieter after 6pm.
Both sessions need to finish with some stretching! If you have been
doing upper body weight don't forget the shoulders - still shoulders will
have trouble swimming.
Running Schedule: A list of directions for
the various loops (plus hopefully at some point maps) have been posted
- Goto RunningLoops. As it gets dark
earlier in the evenings we have a limited choice of runs, if you want to go
out during the day mention it at training and see if you can arrange it with
others.
These numbers are not set in STONE - check the weather, check how you are feeling - always be cautious. If you want to do the shorter distance SAY SO - someone will usually run with you. Don't go out, at night, on your own, on a loop you don't know - this is silly. Do the 4 mile loop you can't get lost.
Wk1 - Wed - 4 miles easy, Fri - 4/5 miles easy.
Wk2 - Wed - 2 x 2.5km (wind up 2nd lap) + light gym work, Fri - 4 miles.
Wk3 - Wed - Choice 4 or 9 miles, Fri - 2 x 2.5km + gym work.
Wk4 - Wed - Hill Reps!!!!, Fri - 4 miles
Wk5 - This is going to be a rest week, just a couple of jogs will do.
Wk6 - Wed 4 miles, Fri - Running Drills at the track.
Wk7 - Wed 2 x 2.5km + gym work, Fri - 4 miles at speed.
Wk8 - Wed - 5 miles, Fri - Choice up to 9 miles.
Wk9 - Wed 4 miles, Fri 4/5 miles.
Wk10 - Relax and have fun.
Return home.