Chapter9

TheTotalHeartRateTrainingProgram
Thischapterbringsmanylooseendstogetherguidingyouthroughtheprocessof
[Link]
theworksheetsintheappendicesyoulldoexactlywhatIwoulddoifIwas
[Link]
athletesfortheOlympics,[Link]
[Link].
Youmaydecidenottocompletetheworksheetsthataccompanythischapter
[Link]
[Link]
aspirations,andespeciallyifthereisasizablegapbetweenyourcurrent
capabilityandwhatisdemandedbyyourgoals,thenfollowingthestepbystep
[Link]
guaranteeyoursuccess,[Link]
[Link]
muchtheresnooneelsetoblameorgivecreditto.
Thebesttimeintheseasontodevelopyourplanusingthischapterisatthestart
ofyourseason,[Link]
yourcompetitiveseasonasyoureadthis,followingalongwiththeworksheets
willstillgivefocustotheremainderofyourseasonandhelpyouproducebetter
[Link]
newseasontogetorganizedandgivedirectiontoyourtraining.
YourTrainingPlan
Animportantkeytothesuccessofatrainingplanbasedonperiodizationisthe
useofyourheartratemonitortocloselygaugetheintensityofeachworkout.
Intensityhasrepeatedlybeenshownbyresearchtobetheprimarydeterminerof
[Link]
lottodowithhowwellyouperforminathleticcompetition.
Ofcourse,[Link]
whenyoushouldntfollowtheplanbecauseyouarenotrecoveredfroma
previousworkout,oryoufeelacoldcomingon,orforwhateverreasonyou
[Link]
[Link]
otherwiseistoriskillness,injury,[Link]
scheduledworkoutispreferabletomissingoneweek,ormore,oftraining.
Alwaysgiveyourselfpermissiontodolessandyourfitnesswillbloomandyour
[Link]
amIcatchingacold?[Link],Itell
theathletesIcoach.
[Link]
walkyouthroughthestepsofdesigningaseasonaltrainingplaninwhichheart
[Link]
[Link]
youaredonewiththischapteryouwillhaveatotalheartratetrainingplan
customizedtoyouruniqueneeds.ItwilllooksomethinglikeFigure9.1.
Fig.9.1AnnualTrainingPlan
Athlete:TomAthlete W
AnnualHours:400 e
SeasonGoals: i
1.QualifyforBostonMarathonrun3:20atMidwestMarathon(mostimportantgoal). g
[Link].B.ofunder40minutesatHometown10k. h
3.FinishtheHorriblyHilly30kwithoutwalking. t
TrainingObjectives: s
1.MaintaincouplingofhighZone2heartrateandpacefortwohoursbytheendofthe
Baseperiod.
2.Freebarsquat1.5xbodyweightbyJanuary
22.
3.Completea5kracewithanaveragecadenceof88byApril23.
4.Take45secondsoffofmyselftestTTTtimeatheartraterange141to143by
October1.
5.Complete15minutesofZone5bintervalsatanaveragepaceofunder6minutesby
June15.
Wk#Mon Races Pri Period Hours Comments
1.Nov7 Tran
Finishingoffprevious
season.
2.Nov14 " "
3.Nov21 Prep 7.0 Startofseason. AA
4.Nov28 " 7.0 "
5.Dec5 Base1 8.0 "
6.Dec12 " 9.5 MT
7.Dec19 " 10.5 "
8.Dec26 " 5.5 MS
9.Jan2 Base2 8.5 "
10.Jan9 " 10.0 "
11.Jan16 " 11.0 "
12.Jan23 " 5.5 SM
13.Jan30 Base3 9.0
Wkndgrouprundon't
race! "
14.Feb6 " 10.5
Wkndgrouprundon't
race! "
15.Feb13 " 11.5
Wkndgrouprundon't
race! "
16.Feb20 " 5.5 "
17.Feb27 Build1 10.0
StartTuesdaytrack
workouts. "
18.Mar6 " 10.0 "
19.Mar13
HeathHalf
Marathon B " 8.0
Restfor3daysbefore
race. "
20.Mar20 " 5.5 "
21.Mar27 Build2 9.5 "
22.Apr3 " 9.5 "
23.Apr10 " 9.5 "
24.Apr17 Zucco5k C " 5.5
Concentrateonform&
cadence. "
25.Apr24 Peak 8.5 "
26.May1 " 6.5 "
27.May8 HorriblyHilly30k A Race 8.5
[Link]
includesrace.
28.May15 Tran 8.5 3daysofrest. MT
29.May22 Build1 10.0 "
30.May29 " 10.0 "
31.Jun5 " 10.0 SM
32.Jun12 Post10k C " 5.5
Focusonmile1
pacing. "
33.Jun19 Peak 8.5 "
34.Jun26 " 6.5 "
35.Jul3 Hometown10k A Race 6.5
[Link]
includesrace.
36.Jul10 Tran 3.0
[Link]
3onwknd MT
37.Jul17 Base3 10.5 MS
38.Jul24 " 11.5 "
39.Jul31 " 5.5
FinishBase3onTues.
ThenR&R. "
40.Aug7 Build1 10.0 Racerefueling! SM
41.Aug14 " 10.0 " "
42.Aug21 " 10.0 " "
43.Aug28 Flat'nFast10k B " 5.5 " "
44.Sep4 Build2 9.5 Marathonpacing! "
45.Sep11 " 9.5 " "
46.Sep18 Zinkgraf5k C " 9.5
Rehearseprerace
meal. "
47.Sep25 " 5.5 "
48.Oct2 Peak 8.5 "
49.Oct9 " 6.5 "
50.Oct16 MidwestMarathon A Race 9.0
[Link]
includesrace.
51.Oct23 Tran
52.Oct30 "
Step1FindYourLactateThresholdHeartRate
Chapter3describedhowtogoaboutfindingthesinglemostimportantheartrate
foranenduranceathletethelactatethreshold(LT)heartrate,theheartrateat
[Link]
ratetoestablishtrainingzonessinceathletesgaugehowintenseaworkoutisby
comparingtheireffortswiththefeelingstheyveexperiencedwhenattheirLT.
ThisLTheartratevariesfairlywidelybetweenathleteswhohavethesamemax
heartrate.
Ifyouhavenotalreadydoneso,findyouruniqueLTheartratebygoingto
[Link]
[Link]
[Link]
withhowfastyougointhefirsttenminutesofthistestandyoulllikelyfinish
stronglyratherthanlimpingpainfullytothefinishfromhavingbeentooeagerat
thestart.
Whilethegradedexercisetestpreventsyoufromstartingouttoofastitrequires
havinganassistantwhocanidentifyventilatorythreshold(VT)thepointat
[Link],
too,takessomeexperiencegainedfromhelpingyouseveraltimesonthistest.
[Link].
Itisagoodideatouseoneofthesetestsattheendofeachmesocycleof
training,especiallyinthelastweekofthePrep,BaseandBuildperiodssothat
heartratemaybeadjustedasnecessarybeforegoingtothenextlevelof
training.
IfyouareatriathleteyouwillneedtotesteachsportforLTheartrateasheart
[Link]
assumethatyourLTheartrateforrunningissevenbeatshigherthanforbiking
[Link]
[Link],ifyour
LTheartrateforbikingis152byaddingsevenyouestimatethatyourrunLT
[Link]
[Link].
RecordyourLTheartratewhererequestedinAppendix1.
Step2DetermineYourHeartRateZones
NowthatyourLTheartrateisknownitstimetodetermineyourtrainingzones.
[Link]
[Link]
readingtotheleftandrightofthisLTheartrateacrossthetableyoucanseeall
[Link]
theseasonmaymodifyyourLTestimatenecessitatingtheuseofadifferentrow
ofzones.
Step3SelectanAnnualTrainingPlan
Inthefollowingstepsyouwillbuildatrainingplanforyourseasonthatisunique
toyourabilities,needs,[Link]
[Link].
Attheendofeachweekyouwilluseittohelporganizeyourcalendarforthe
[Link]
asyouwouldanyotherimportanteventyoumakesurethattrainingdoesnotget
[Link]
throughtheseason.
TurntoAppendix3whereblankAnnualTrainingPlans(ATP)[Link]
youwillfindanATPforsinglesportathletessuchasrunnersandcyclists,and
alsoanATPfortriathletes(youmaymakeacopyoftheappropriatepage).Orgo
[Link]
[Link]
candoallofthefollowinginanelectronicformatwhichmakestheinevitable
[Link]
[Link]
[Link]
[Link]
Peakschargesasmallmonthlymembershipfee.
FillintheblanksontheATPfollowingthesedirections.
Step4PutDatesonATP
[Link]
thepage,thecolumnheaderWk#Monreferstotheweeknumberandthedate
[Link]
[Link],ifyou
arestartingyourseasonaltrainingfortheyear2007atthestartofthenewyear,
thedateofthefirstMondayinJanuary,2007wouldbewritteninrow1,column1
asJan1.ThesecondrowwouldthenbelabeledJan8andthethirdJan15.
RepeatthispatternusingacalendartowriteintheconsecutiveMondaysforthe
[Link]
dependingonwhenyouarefullyrecoveredfromthepreviousseasonandwhen
[Link]
[Link]
haveasmanyasthirtytwoweeks.
Step5ListRaces
Next,onyourATP,writeinalloftheeventsyouintendtodointhecoming
[Link]
[Link],letssaythatyouhaveanevent
scheduledforSaturday,January13,[Link]
Jan8sincethatrowincludesallthedatesfromJanuary8throughJanuary14.
Ifyouhavetwoeventsthatsameweekendlistthembothinthatrow.
Ifunsurethatyouwilldoaparticularrace,[Link].
ItispossiblethatyouarecompletingthisATPseveralmonthsinadvanceofthe
[Link]
theapproximatedatebasedonwhentheeventhasbeenheldinpreviousyears.
Step6PrioritizeRaces
OnceyouhavelistedallofyourplannedeventsdesignateeachasApriority,
Bpriority,orCprioritybywritinginA,BorCinthePricolumnnexttothe
[Link]
[Link]
[Link],tryingtopeakforeveryeventwillonlyleadtoreduced
[Link]
requiresdecreasingthetrainingloadandincludingmorereststartingtwotothree
[Link]
[Link]
[Link]
usingthepeakingprocedureexplainedlaterinthischapter.
[Link].
Priority Numberin
aSeason
Description SpecialPreparation
A 13 [Link]
successischieflydefinedby
theiroutcomes.
Taperfor23weeks
priorandfollowPeak
procedure.
B 48 [Link]
wanttodowellattheseevents,
however.
Reducetrainingfor3
5daysprior.
C Unlimited
be
cautious!
[Link]
ups,hardworkouts,funevents
orgrowthasanathlete.
Nospecialpreptreat
theseasworkouts.
[Link]
[Link]
[Link]
beforeanArace,asahardworkout,asasocialactivitywithfriendsorasa
[Link]
sportsodoingseveralthefirstyearwillspeeduptheirgrowthasanathlete.
Experiencedathletesalreadyknowwhatthesportislikesoshouldhaveavery
goodreasonfordoingaCpriorityevent.
InthePricolumnonyourATPwriteintheA,BorCpriorityforeacheventin
theRacescolumn.
Step7SetGoals
ThisisperhapsthemostimportantpartofcompletingyourATPasithasadirect
[Link]
thought.
[Link]
[Link]
[Link],butnomorethanthree.
Youveprobablyheardthisbefore,[Link]
welldefinedbyincludingtwobasicelementswhatexactlyyouwanttoachieve
[Link]
enoughtosetagoalof,[Link],
[Link]
defineyourgoalstheeasieryouwillfinditistoworktowardtheirsuccessful
accomplishment.
Goalsshouldbeeventoutcomesthataredeterminedmostlybyyouratherthan
[Link],WintheXYZRacehasalottodowithwhoistherethatday
[Link],suchasatimeor
[Link]
exactlywhothecompetitionisandwhattheyarecapableofdoinginarace.
[Link]
finishinatleastthirdplacetomaketheOlympicteambutthecoursewasbrand
newandquitehillyandtheweatherhotandhumidsowedidntknowwhattime
[Link],wekneweveryonewhowouldbeintherace
[Link],Finishthirdorbetteratthe
[Link].
MakeyourgoalseventoutcomeorientedhowyouwanttodointheApriority
[Link],Havefun!Thatscommendable
[Link]
fromthesport,[Link]
[Link]
[Link],havefun,butalsosetraceperformancegoals
thatwillstretchyouasanathlete.
Step8DetermineLimiters
[Link]
achievethem?[Link]
thereisnoquestionatallaboutyourpotentialforsuccessthenthegoalsarent
[Link],
[Link]
tenaciouslyandwiselytoachievethem.
Heressomethingforyoutoponder:Whycantyouachieveyourgoalsnow?If
youknewyoucouldachievethemnowtheywouldbeaccomplishmentsrather
thangoals,wouldntthey?Sincethereisabitofuncertaintyaboutyour
performancecapacityrelativetoyourgoalsthereisobviouslysomethinglacking
[Link]
istofixthisperformancelimiter.
[Link],
[Link]
[Link]
yourlimitersreallyareandtraininsuchawayastomakethemmuchstronger
[Link].
Thekeyquestionis,whatareyourlimiters?Answeringthisquestionisthesingle
mostimportantthingyoucandorightnowtomovetowardachievingyourgoals.
[Link]
[Link].
[Link]
blessedwithgreatspeeddoshort,[Link]
athletesthatuntiltheyimprovewhateveritisthatisholdingthembacktheywill
[Link]
whilegivinglipservicetotheirlimitersmeanstherewillbelittlechangein
performance.
So,whatareyourlimiters?Thepossibilitiesareendlessincludingeverythingthat
affectsyourathleticdevelopmentinsuchbroadcategoriesastraining,lifestyle,
nutrition,timeavailableforexercise,athleticequipment,trainingenvironment,
support,susceptibilitytoillnessandinjury,poortacticsandstrategy,lackofrace
experience,poorbodycomposition,insufficientsleepandpsychologicalstress.
Whileyouneedtoexamineyourselfintermsofeachofthesecategories,wewill
concernourselveshereprimarilywithtraining,and,evenmorespecifically,the
TrainingTriaddescribedinChapter6.
Letsseeifwecanfigureoutwhatyourstrengthsandweaknessesareinterms
ofthesixabilitiesthatmakeuptheTrainingTriad.Sidebar9.1willstartyoudown
thepathtodeterminingyourlimiters.
Sidebar9.1
WhatAreYour Weaknesses?
Readeachstatementbelowanddecideifyouagreeordisagreeasitappliesto
[Link],gowithyourinitialfeeling.
A=Agree D=Disagree
AD
______1.I'mstrongerattheendoflong,hardworkoutsthanmytraining
partners.
______2.I'mconfidentofmyenduranceatthestartoflongraces.
______3.IntheweightroomIcanliftmoreweightthanmostinmycompetition
category.
______4.Theshortertherace,thebetterIperform.
______5.Imoftentoldthatmytechniqueisexcellent.
______6.Astheintervalsgetshorter,Igetbetter.
______7.Iprefertocompeteinlongeventsratherthanshortones.
______8.Ihavealwaysbeenbetteratsprintsthanendurance.
______9.Ihandlehills,windorroughwaterbetterthanmostinmycompetition
category.
______10.Icanholdastrongpaceforalongtime.
______11.MycadenceorstrokerateisusuallyhigherthanotherswithwhomI
trainandrace.
______12.Ilikeracestocomedowntoasprintattheend.
______13.Ivealwaysbeenbetterinendurancesportsthaninpowersports.
___ ___14.Ipreferalowercadenceorstrokeratethanmostinmycompetition
category.
______15.I'mmoremuscularthanmostathletesofmyageandsexinmy
sport.
______16.Icouldalwaysjumphigherthanotherkidsinschool.
______17.Icanacceleratemycadenceorstrokeratewithoutlosingform.
______18.Mycadenceisshortandquick.
______19.Ireallylikelong,slow,easyworkouts.
______20.Iwasalwaysprettygoodatsportssuchasbasketball,football,
baseball,softballortennis.
______21.Ipreferalowcadenceorstrokerate.
______22.InschoolIcouldalmostalwaysbeattheotherkidsinsprints.
______23.TospeedupIacceleratemycadenceorstrokerate.
______24.Ihavesometroubleinracesifthepaceacceleratesfrequently.
______25.ThelongertheworkoutorracethebetterIdo.
______26.Ihavegreatlastingabilityinaracewithastrong,steadypacebut
notgreatalloutspeed.
______27.Ienjoyliftingweights.
______28.Ipreferworkoutsthatareshort,butfast.
______29.Myarmorlegturnoverisquitehighcomparedwithmostothersin
mysport.
______30.Ihavealwaysbeenabletothrow,kickorhitaballfartherthanmost
others.
SCORING:Foreachofthefollowingsetsofstatements,countandrecordthe
numberof"Agree"answersyouchecked.
Statementnumbers
2,7,13,19,25: Numberof"Agrees" ____Endurancescore
3,9,15,21,27: Numberof"Agrees" ____Forcescore
5,11,17,23,29:Numberof"Agrees" ____SpeedSkillscore
1,10,14,24,26:Numberof"Agrees" ____MuscularEndurancescore
4,6,18,20,28: Numberof"Agrees" ____AnaerobicEndurancescore
8,12,16,22,30:Numberof"Agrees" ____Powerscore
RecallfromChapter6thattheTrainingTriadsabilitiesendurance,force,speed
skill,muscularendurance,anaerobicenduranceandpowerarewhatdetermine
howwellyoudophysicallyintrainingandcompetition.Sidebar9.1givesyoua
[Link]
foragivenabilitythemorelikelythatisoneofyourstrengthsandissomething
youshouldrelyonwhensettingracestrategy.
Whatwearemostconcernedwithhere,however,areyourlimiters.Ascoreof3
[Link],thisisnotnecessarily
[Link]
demandedofyourApriorityeventsinordertoachieveyourgoals. Wheneveran
eventdemandsacertainabilityforsuccessandyouhaveaweaknessinthat
[Link]
performancegoalsforeachAprioritycompetitionyouplanondoingcomplete
thequestionnaireinSidebar9.2.
Sidebar9.2
APriorityEventSuccessDeterminers
ListyourApriorityeventorevents.
1. __________________________________________________
2. __________________________________________________
3. __________________________________________________
Answeryesornotoeachofthefollowingquestionsforeacheventlisted
above.
Endurance:ToachievemyracegoalImustbeabletofinishwhatseemstome
tobeaverylongdistance.
Event#1Yes_____No_____
Event#2Yes_____No_____
Event#3Yes_____No_____
Force:ToachievemyracegoalImustbeabletogouphills,dealwithstrong
headwinds,handleveryroughwaterorovercomesomeotherformofresistance
verystrongly.
Event#1Yes_____No_____
Event#2Yes_____No_____
Event#3Yes_____No_____
SpeedSkill:ToachievemyracegoalImustbeabletoperformwithasmooth
andefficienttechniqueIcantaffordtobeevenalittlebitsloppywithmyform.
Event#1Yes_____No_____
Event#2Yes_____No_____
Event#3Yes_____No_____
MuscularEndurance:ToachievemyracegoalImustbeabletomaintaina
moderatelyhigh,steadyeffortattheextremeedgeofmycapabilityforalong
time.
Event#1Yes_____No_____
Event#2Yes_____No_____
Event#3Yes_____No_____
AnaerobicEndurance:ToachievemyracegoalImustbeabletochangepace
frequentlythroughouttheraceoftengreatlyexceedingmylactatethresholdheart
rate.
Event#1Yes_____No_____
Event#2Yes_____No_____
Event#3Yes_____No_____
Power:ToachievemyracegoalImustbeabletosprintatmaximumeffort
severaltimesduringtheeventoratthefinish.
Event#1Yes_____No_____
Event#2Yes_____No_____
Event#3Yes_____No_____
Summary:DeterminetheTrainingTriaddemandsforeachofyourApriority
eventsbycheckingoftheabilitiesyouindicatedwithyesabove.
Event#1
_____YesforEndurance
_____YesforForce
_____YesforSpeedSkill
_____YesforMuscularEndurance
_____YesforAnaerobicEndurance
_____YesforPower
Event#2
_____YesforEndurance
_____YesforForce
_____YesforSpeedSkill
_____YesforMuscularEndurance
_____YesforAnaerobicEndurance
_____YesforPower
Event#3
_____YesforEndurance
_____YesforForce
_____YesforSpeedSkill
_____YesforMuscularEndurance
_____YesforAnaerobicEndurance
_____YesforPower
WhatSidebar9.2tellsyouiswhatabilitiesarerequiredforsuccessinyourA
[Link]
[Link]
[Link],ifyoudeterminedinSidebar9.1thata
weaknessyouhaveismuscularenduranceandSidebar9.2indicatesthatat
leastoneofyoureventsrequiresgoodmuscularenduranceforsuccess,then
[Link]
usingSidebar9.3.
Sidebar9.3
WhatAreYourLimiters?
BycomparingtheresultsofSidebars9.1and9.2IknowmyTrainingTriadability
limitersare(checkeachthatappliestoyou):
_____Endurance
_____Force
_____SpeedSkill
_____MuscularEndurance
_____AnaerobicEndurance
_____Power
Inaddition,Ibelievemyotherlimitersare(checkanythatapplytoyou):
_____Mylifestyleisnotconducivetogoodtraining.
_____Mynutritionispoor.
_____Mytimeavailableforexerciseisinadequate.
_____Myathleticequipmentisoutdatedorotherwiseinadequate.
_____Mytrainingenvironment(weather,terrain,accesstotrainingfacilities)is
inadequate.
_____Ireceivelittlesupportfrommyfamilyandfriendsformytrainingand
racing.
_____Icatchcoldseasily.
_____Igetinjuredeasily.
_____Ihaveatendencytoovertrain.
_____Myracetacticsandstrategyarepoorlyplannedorimplemented.
_____Ilackraceexperience.
_____Mybodycompositionisholdingmeback.
_____Igetinsufficientsleep.
_____Iexperiencealotofpsychologicalstress.
Step9EstablishTrainingObjectives
[Link](your
performance)isonlyasstrongasitsweakestlink(yourlimiter).Achainwill
[Link]
[Link]
[Link],however,andthe
wholechaingetsstronger.
Inlikemanner,thethingsyouneedtoaccomplishintraininginorderto
strengthenyourweaklinksyourlimitersarecalledtrainingobjectives.
Strengthentheselinksbyachievingcertainobjectivesintrainingandyour
[Link]
atthesameplaceinApriorityraces.
TherearefivespacesatthetopoftheATPwheretheobjectivesofyourtraining
[Link]
out.
[Link],
whatdoyoudoaboutthem?Theanswer,ofcourse,[Link]
concentratedtraining,itsunlikelythatinoneseasontheywillbecomeyour
greateststrengths(ascoreof5onSidebar9.1),butyouneedtostartmovingin
[Link]?Simple,youneedtodevotemoretrainingto
[Link]
thatareyourlimiters?ThiswasexplainedinChapter6.Table9.2summarizes
howtotraineachability.FormoredetailsseeTables6.1and6.2.Appendix5
providesspecificworkoutsforeachability.
[Link].
Ability Howtotraintheability
Endurance Long,steadyworkoutsdoneinZone2,especiallythe
upperhalfofZone2.
Force [Link],(hills,
tethers,dragdevices)sportspecificworkoutsdonewith
short(<2minutes)intervalsinZones3and4andlong
recoveries.
SpeedSkill Veryshortrepeatsdoneathighcadenceorstrokerate
[Link]
briefforheartratetobeaneffectiveintensitygauge.
MuscularEndurance Long(612minutes)intervalswithshortrecoveries,or
long(2060minutes),steadyeffortsdoneinZones3,4
and5a.
AnaerobicEndurance Short(24minutes),fastintervalswithaboutequal
recoverydurationsdoneinZone5b.
Power Veryshort(lessthan20seconds)sprintintervalswith
longrecoverydurations(severalminutes)atZone5c
effort(soshortthatheartratemaynotbeeffective).
TheobjectivestobelistedonyourATPcouldbereferredtoassubgoals
thingsyoumustaccomplishintrainingtoshowthatyouaremakingprogress
[Link]
thetypesofworkoutsyouwilldotomaketheseabilitiesstronger,youneedto
[Link]
objectives.
YoullbetemptedtoskipthispartoftheATPbecauseitrequiresdeepthought
[Link],yourtrainingplan
willneverhavethefocusneededtoreallykickstartyourathleticperformance.
Thisstepgivesadeepermeaningtoalloftheworkyouhavedonesofaranda
focuseddirectiontoyourtraining.
[Link]
[Link]
[Link]
[Link]
[Link]
priorityraceforwhichthatimprovedabilityis neededforsuccess.
EnduranceObjectiveexamples
Withinasixweekperiodcompletesix,fourhourworkoutsinZone2with
thelastonJuly8.
MaintaincouplingofhighAeTheartrateandpacefortwohoursbythe
endoftheBaseperiod.
ForceObjectiveexamples
Freebarsquat1.5xbodyweightbyJanuary7.
Averageover400wattsforoneminuteclimbon8%gradebyJanuary14.
SpeedSkillObjectiveexamples
Completea5kracewithanaveragecadenceof88byAugust12.
Completea1000metertimetrialwithanaveragecadenceof45to55by
February4.
MuscularEnduranceObjectiveexamples
Take30secondsoffofmyselftestTTTtimeatheartraterange141to
143bySeptember2.
Improvepaceby20secondsforonemileatZone5abyAugust12.
AnaerobicEnduranceObjectiveexamples
Complete15minutesofZone5bintervalsatanaveragepaceofunder6
minutesbyAugust19.
Completea1.5miletimetrialfasterthan10minutesbyJune17.
PowerObjectiveexamples
SprintupBellRoadhillinunder10secondsfromastandingstartbyJune
24.
Increasemaximuminstantaneouspowertomorethan1000wattsbyMay
6.
Step10AssignMesocycles
Youllbegladtoknowthatthehardpart,thepartthatmakesyourbrainhurt,is
[Link]
[Link]
assigningmesocycleperiodstoeachweekoftheyear.
InChapter8youlearnedaboutthesixmesocyclesPrep,Base,Build,Peak,
RaceandTransition.Table8.1providedasummaryoftheseperiodsshowing
howlongeachmesocyclelasts,whatthepurposeisandwhatTrainingTriad
[Link]
againtorefreshyourmemorybeforecompletingthisportionofyourATP.
InthecolumnmarkedPeriodyouwillwriteinthenameofthemesocycle
[Link]
priorityraces.AsTable8.1showsthereisarangeofweeksforeachmesocycle.
Forexample,[Link]
durationofyourmesocyclegivensuchwideranges?Therearetwopartstothe
answer.
ThefirstpartisthatwhenpreparingforyourfirstAraceoftheseasonyoushould
alwaysscheduleatthehighendofeachrange,especiallywhenitcomestothe
[Link]
[Link]
rangeismorecommonlyusedsinceyourfitnessisfairlywellestablishedfrom
[Link],whenpreparingforasecondorthird
Arace,[Link].
Thesecondpartoftheanswertohowmanyweeksshouldbeincludedforeach
[Link]
hastodowithyourcapacityforrecoverybutthisislargelydeterminedbyhow
[Link]
[Link]
meansyoungathleteswillhavemoredaysorweeksofchallengingtraining
beforetakingarestandrecovery(R&R)[Link]
breaksmorefrequentlysincetheyaremoreeasilyovertrained.
[Link],theentire
BaseperiodismadeupofBase1,Base2andBase3,andtheBuildmesocycle
[Link]
withseveraldaysofR&[Link]
forafewdays. Whiletheyoungathletetrainshardforaboutthreeweeksbefore
takingafewdaysofR&R,theolderathleteonlygoeshardforabouttwoweeks
beforetakingabreak.
So,Iknowwhatyourethinking:Whatdoesoldermean?Whileitmaybe
explainedbyageitisbetterdefinedbyyourcapacityforrecovery.Iveknown35
yearoldswhorecoveredslowlyandIvealsoknownathleteswhowere55yet
[Link]
[Link]
afterdoingfifteenminutesormoreofintervalsinZone5byoufindittypically
takesyoumorethan48hourstobereadytogohardagainthenyouareanolder
[Link]
untilyougetabettergauge.Ifyouareunder45assumeyouareyoungandif
beyondthatageletsclassifyyouasolderforthepurposesofcompletingyour
ATPfornow.
Onceweknowyouragecategorywecandecidehowlongyoursubperiodsof
eachmesocycleare.Table9.3summarizestheperioddurationsbyage.
[Link].
Period YoungAthlete OlderAthlete
Prep 26weeks 26weeks
Base1 4weeks 3weeks
Base2 4weeks 3weeks
Base3 4weeks 3weeks(repeat)
Build1 4weeks 3weeks
Build2 4weeks 3weeks(repeat)
Peak 12weeks 12weeks
Race 12weeks 12weeks
Transition 14weeks 14weeks
NoticethattheolderathleterepeatsBase3andBuild2thusdoingtwelveweeks
ofBasetraining(foursubperiodsofthreeweekseach)andnineweeksofBuild
(threesubperiodsofthreeweekseach).Theyoungathletealsodoestwelve
[Link]
thatextraweekofhardtrainingbecausethismesocycletendstobethemost
challengingsospreadingitoutabitoveralongertimeframeisbeneficialforthe
athletewhodoesntrecoverquickly.
Withallofthisinmind,itstimetocompletethePeriodcolumnonyourATP.
[Link]
[Link]
[Link]
[Link].(Take
anotherlookatFigure9.1ifunsureabouttheproceduresofar.)
Ifyouhaveclassifiedyourselfasayoungathletecountupfourweeksandwrite
[Link],countupfourweeksandwritein
Build1.DothesameforBase3,Base2,[Link]
assignthreeweekstoeachoftheseperiods.
ThenthetoptwotosixweeksarelabeledPrepregardlessofyourathleticage.
Howmanyoftheseyouscheduledependsonwhenyourpreviousseasonended
[Link]
readyitsbesttotakesomemoretimeoff.
Finally,[Link]
firstTransitionmesocyclecomesearlyinyourseasonthenIdstronglysuggest
[Link].
[Link]
[Link]
[Link]
restandrejuvenatebynothavingaroutineorworkoutsthatmustbedone.
[Link].
Basically,[Link]
[Link]
example,whenschedulingbeyondthefirstAraceyouwillnotrepeatthePrep
[Link],youmaywantto
returntoBase3afterthefirstTransitionperiodifyourbasicabilities(endurance,
forceorspeedskills)[Link]
followingalongPeakandraceperiod.YoumayevenwanttodoBase3twice,if
[Link],especiallyendurance,arelacking
[Link]
abilitiesarestillstrongyoumaywanttostartbackintotrainingwithaBuild1or
[Link]
heartratetraining.
UsingFigure9.1asamodel,finishfillinginthePeriodcolumnonyourATP
[Link],shouldyoudecidethattheplanyou
[Link]
madeitallthewaythroughaseasonwithnoATPadjustments.
Step11SetWeeklyTrainingHours
Asyoucansee,wereworkingourwaydowntomoreandmoredetailedaspects
[Link]
[Link]
[Link]
volumeisdeterminedyourereadytotakecareofthefinaldetailstheactual
workouts.
Weeklyvolumeistheproductofdurationandfrequencyhowlongandhow
[Link],ifyouworkoutfortwohourseachdayand
[Link]
[Link]
availablefortrainingoryoumaydecidetheseasonalvolume(AnnualVolume
atthetopoftheATP)necessarytoachieveyourgoals.
[Link]
commitmentsanddemandsonyourtimefrom168,thenumberofhoursina
[Link]
youreabusyperson,asmostathletesare,thislittleexercisewilltellyouthe
[Link]
resultby50andyouknowapproximatelyhowmanyannualhoursyoucantrain.
ThatnumberisplacedatthetopoftheATPwhereitsays,AnnualVolume.
Sidebar9.4
HowManyTrainingHoursDoYouHave?
Everyone,nomatterhowbusy,has168hoursavailableeachweekoftheyear.
[Link],somehours
needtobedevotedtoworkingout.Howareyour168hoursusedeachweek?
Belowestimatehowmanyhoursarespentineachnonexercisecategoryeach
week.
Sleep _____
Work _____
Eat _____
Familytime _____
Personalhygiene _____
Housework _____
Homemaintenance _____
Goofingoff(TV,etc) _____
Other(nonexercise) _____
TotalHoursSpent _____
TrainingHours _____(168minusTotalHours)
Ifyouravailabletraininghoursarefewerthanyoubelieveyoucouldhandleeach
[Link]
schedulethetimeyouhaveavailableforeachweekwiththeexceptionofR&R
andRaceweekseverythirdorfourthweekdependingonyourtrainingage
[Link]&R
andRaceweekoftheseasonintheHourscolumnonyourATP(referto
Figure9.1forguidance).FortheR&Rweeksfigureyouwilltrainfromsixtyto
[Link]
[Link]
quitecloseinotherwords,theotherweeksarelikelytoleaveyouquitetired
eventhoughyoucouldhavedoneabitmoreifthereweremorehours
availablethenmaketheR&[Link]
knowyoucouldhandlealotmorehoursthanareavailabletoyouthenmultiply
byeightypercenttosetR&[Link],thereisalotofguessing
goingonheresoyoucouldusesomeothermultiplierbetweensixtyandseventy
percentifthatseemsappropriate.
Howmuchtrainingtimedoyouscheduleifthedemandsonyourtimearenot
restrictive?Toanswerthisyouneedtofirstunderstandannualtraininghours,or
[Link]
numberyoucanschedulethetimeforeachmesocyclebasedonwhathasbeen
showntoworkforotherathletes.
Yourannualhoursincludeseverythingyoudoinallworkoutsintendedtoimprove
[Link]
thisincludesstrengthtrainingandallcrosstrainingactivities.UseTable9.4to
[Link]
[Link]
thesakeofsimplicitythegoalsaredividedintofinishtheraceandhigh
[Link]
[Link]
goingtopushyoutoyourphysicallimitsthentheyarehighperformance.
[Link].
APriorityRaceDuration AnnualVolumeforGoal
ofFinishtheRace
AnnualVolumeforGoal
ofHighPerformance
Upto3hours 200400 5001000
3to8hours 300500 6001000
Morethan8hours 450600 7001000
[Link]
nottoincreaseyourhoursfromoneyeartothenextbymorethanfifteenpercent.
Soselectanumberfromtheappropriaterangethatisonlyslightlymorethan
whatyouhavedoneinpastseasons.
[Link]
[Link]
[Link],ifannualvolumeis400
hoursthenthePrepperiodis7.0hours,Base1,week1is8.0andBase1,week
2is9.5hours.
[Link]
Period Week 200 250 300 350 400 450 500 550 600 650 700 750 800 850 900 950 1000
Prep All 3.5 4.0 5.0 6.0 7.0 7.5 8.5 9.0 10.0 11.0 12.0 12.5 13.5 14.5 15.0 16.0 17.0
Base1 1 4.0 5.0 6.0 7.0 8.0 9.0 10.0 11.0 12.0 12.5 14.0 14.5 15.5 16.5 17.5 18.5 19.5
2 5.0 6.0 7.0 8.5 9.5 10.5 12.0 13.0 14.5 15.5 16.5 18.0 19.0 20.0 21.5 22.5 24.0
3 5.5 6.5 8.0 9.5 10.5 12.0 13.5 14.5 16.0 17.5 18.5 20.0 21.5 22.5 24.0 25.5 26.5
4 3.0 3.5 4.0 5.0 5.5 6.5 7.0 8.0 8.5 9.0 10.0 10.5 11.5 12.0 12.5 13.5 14.0
Base2 1 4.0 5.5 6.5 7.5 8.5 9.5 10.5 12.5 12.5 13.0 14.5 16.0 17.0 18.0 19.0 20.0 21.0
2 5.0 6.5 7.5 9.0 10.0 11.5 12.5 14.0 15.0 16.5 17.5 19.0 20.0 21.5 22.5 24.0 25.0
3 5.5 7.0 8.5 10.0 11.0 12.5 14.0 15.5 17.0 18.0 19.5 21.0 22.5 24.0 25.0 26.5 28.0
4 4.0 5.5 6.5 7.5 8.5 9.5 10.5 12.5 12.5 13.0 14.5 16.0 17.0 18.0 19.0 20.0 21.0
Base3 1 4.5 5.5 7.0 8.0 9.0 10.0 11.0 12.5 13.5 14.5 15.5 17.0 18.0 19.0 20.0 21.0 22.5
2 5.0 6.5 8.0 9.5 10.5 12.0 13.5 14.5 16.0 17.0 18.5 20.0 21.5 23.0 24.0 25.0 26.5
3 6.0 7.5 9.0 10.5 11.5 13.0 15.0 16.5 18.0 19.0 20.5 22.0 23.5 25.0 26.5 28.0 29.5
4 4.0 5.5 6.5 7.5 8.5 9.5 10.5 12.5 12.5 13.0 14.5 16.0 17.0 18.0 19.0 20.0 21.0
Build1 1 5.0 6.5 8.0 9.0 10.0 11.5 12.5 14.0 15.5 16.0 17.5 19.0 20.5 21.5 22.5 24.0 25.0
2 5.0 6.5 8.0 9.0 10.0 11.5 12.5 14.0 15.5 16.0 17.5 19.0 20.5 21.5 22.5 24.0 25.0
3 5.0 6.5 8.0 9.0 10.0 11.5 12.5 14.0 15.5 16.0 17.5 19.0 20.5 21.5 22.5 24.0 25.0
4 4.0 5.5 6.5 7.5 8.5 9.5 10.5 12.5 12.5 13.0 14.5 16.0 17.0 18.0 19.0 20.0 21.0
Build2 1 5.0 6.0 7.0 8.5 9.5 10.5 12.0 13.0 14.5 15.5 16.5 18.0 19.0 20.5 21.5 22.5 24.0
2 5.0 6.0 7.0 8.5 9.5 10.5 12.0 13.0 14.5 15.5 16.5 18.0 19.0 20.5 21.5 22.5 24.0
3 5.0 6.0 7.0 8.5 9.5 10.5 12.0 13.0 14.5 15.5 16.5 18.0 19.0 20.5 21.5 22.5 24.0
4 4.0 5.5 6.5 7.5 8.5 9.5 10.5 12.5 12.5 13.0 14.5 16.0 17.0 18.0 19.0 20.0 21.0
Peak 1 4.0 5.5 6.5 7.5 8.5 9.5 10.5 11.5 13.0 13.5 14.5 16.0 17.0 18.0 19.0 20.0 21.0
2 3.5 4.0 5.0 6.0 6.5 7.5 8.5 9.5 10.0 11.0 11.5 12.5 13.5 14.5 15.0 16.0 17.0
Race All 4.0 5.5 6.5 7.5 8.5 9.5 10.5 12.5 12.5 13.0 14.5 16.0 17.0 18.0 19.0 20.0 21.0
Step12ScheduleHeartRateBasedWorkouts
Appendix4suggestsweeklymicrocyclepatternsforvarioustypesofendurance
sportsaccordingtoyourlevelofexperienceandthemesocycle.Appendix5
[Link]
thisstepyouwillcombinethesetwotofityourexactneedsbymatchingtraining
withyourlimiters,strengths,weeklyroutineandtimeavailable.
TurntoAppendix4andselecttheweeklymicrocycletrainingpatternforeach
mesocycleoftheseasonthatbestmatchesyourexperiencelevelandtypeof
sport(steadystateorvariablypaced).Then,foreachmicrocyclepatternselect
[Link]
[Link]
inthedailyspacesfortherowsmarkedasWorkoutCodes.
[Link]
[Link]
[Link]
[Link]
columnstotherightofthatnumberyoullseehowtodistributethetimeforeach
[Link],letssayyourhoursforagivenweekonyourATP
are8.0.Theseventimestothatrightofthatare2.0,1.5,1.25,1.25,1.0,1.0and
[Link]
[Link]
[Link]
dailyhoursstaythesamewhetheryouaredoingoneworkoutadayormultiple
[Link],ifyouaredoingtwoadaysandhave2.0hoursplanned
forthatdayyoucoulddotwo,onehourworkouts.
[Link].
WeeklyHours SuggestedDailyHours
3.0 1,0 0.75 0.75 0.5 0 0 0
3.5 1.5 0.75 0.75 0.5 0 0 0
4.0 1.5 1.0 1.0 0.5 0 0 0
4.5 1.5 1.0 0.75 0.75 0.5 0 0
5.0 1.5 1.0 1.0 1.0 0.5 0 0
5.5 1.5 1.25 1.0 1.0 0.75 0 0
6.0 1.5 1.25 1.0 1.0 0.75 0.5 0
6.5 1.5 1.25 1.0 1.0 1.0 0.75 0
7.0 1.5 1.5 1.25 1.0 1.0 0.75 0
7.5 2.0 1.5 1.25 1.0 1.0 0.75 0
8.0 2.0 1.5 1.25 1.25 1.0 1.0 0
8.5 2.0 1.5 1.25 1.25 1.0 1.0 0.5
9.0 2.0 1.5 1.5 1.25 1.0 1.0 0.75
9.5 2.5 1.5 1.5 1.25 1.0 1.0 0.75
10.0 2.5 2.0 1.5 1.25 1.0 1.0 0.75
10.5 2.5 2.0 1.5 1.5 1.0 1.0 1.0
11.0 2.5 2.0 1.5 1.5 1.5 1.0 1.0
11.5 3.0 2.0 1.5 1.5 1.5 1.0 1.0
12.0 3.0 2.0 2.0 1.5 1.5 1.0 1.0
12.5 3.5 2.0 2.0 1.5 1.5 1.0 1.0
13.0 3.5 2.5 2.0 1.5 1.5 1.0 1.0
13.5 3.5 2.5 2.0 2.0 1.5 1.0 1.0
14.0 4.0 2.5 2.0 2.0 1.5 1.0 1.0
14.5 4.0 2.5 2.0 2.0 1.5 1.5 1.0
15.0 4.0 2.5 2.5 2.0 1.5 1.5 1.0
15.5 4.0 2.5 2.5 2.0 2.0 1.5 1.0
16.0 4.0 3.0 2.5 2.0 2.0 1.5 1.0
16.5 4.0 3.0 2.5 2.5 2.0 1.5 1.0
17.0 4.0 3.0 2.5 2.5 2.0 2.0 1.0
17.5 4.5 3.0 3.0 2.5 2.0 2.0 1.0
18.0 4.5 3.0 3.0 2.5 2.5 2.0 1.0
18.5 4.5 3.0 3.0 2.5 2.5 2.0 1.0
19.0 4.5 3.5 3.0 2.5 2.5 2.0 1.0
19.5 4.5 3.5 3.0 3.0 2.5 2.0 1.0
20.0 4.5 3.5 3.0 3.0 2.5 2.5 1.0
20.5 5.0 3.5 3.0 3.0 2.5 2.5 1.0
21.0 5.0 3.5 3.5 3.0 2.5 2.5 1.0
21.5 5.0 3.5 3.5 3.0 3.0 2.5 1.0
22.0 5.0 4.0 3.5 3.0 3.0 2.5 1.0
22.5 5.0 4.0 3.5 3.5 3.0 2.5 1.0
23.0 5.0 4.0 3.5 3.5 3.0 2.5 1.5
23.5 5.5 4.0 3.5 3.5 3.0 2.5 1.5
24.0 5.5 4.0 4.0 3.5 3.0 2.5 1.5
24.5 5.5 4.0 4.0 3.5 3.5 2.5 1.5
25.0 5.5 4.5 4.0 3.5 3.5 2.5 1.5
25.5 5.5 4.5 4.0 4.0 3.5 2.5 1.5
26.0 6.0 4.5 4.0 4.0 3.5 2.5 1.5
26.5 6.0 4.5 4.0 4.0 3.5 3.0 1.5
27.0 6.0 4.5 4.5 4.0 3.5 3.0 1.5
27.5 6.0 4.5 4.5 4.0 4.0 3.0 1.5
28.0 6.0 5.0 4.5 4.0 4.0 3.0 1.5
28.5 6.0 5.0 4.5 4.5 4.0 3.0 1.5
29.0 6.0 5.0 4.5 4.5 4.0 3.5 1.5
29.5 6.0 5.0 4.5 4.5 4.0 3.5 2.0
30.0 6.0 5.0 5.0 4.5 4.0 3.5 2.0
30.5 6.0 5.0 5.0 4.5 4.5 3.5 2.0
31.0 6.0 5.5 5.0 4.5 4.5 3.5 2.0
[Link]
glanceaheadtothecomingweektoseewhatsplanned.
ImentionedearlierinthischapterthatyoushouldexpectyourATPtochange
duetoillness,[Link]
[Link]
inevitablechangeshappen,simplyreturntothischapterandmaketheneeded
[Link].
Whateveryoudo,donttrytomakeupforsuchlossesbydoublinguponthe
[Link].
TheHeartoftheMatter
ThischaptertookyouthroughthetwelvestepplanningprocessthatIusein
[Link]
[Link]
[Link]
[Link]
yourgoals.
Ifyoudprefernottogothroughallofthedetailsuggestedhereyoucanfind
generic,[Link],cycling,
triathlon,[Link]
[Link] and
havetheVirtualCoachtherefilloutalloftheworksheetsandmakeallofthese
[Link]
[Link] [Link]
youdoitisimperativethatyoufollowtheplananduseyourheartratetoguide
theintensityofallworkouts.