rdless of event, time of performance (duration) is related to the energy system, i.e. long and slow, or short and explosive, see table below:
|ACTIVITY||EVENT TIME||SPEED ATP/CP (%)||ANAEROBIC (%)||AEROBIC (%)|
All of these four factors will also be governed by what activity you are training for, what part of the season, and if there is a final end / competition date. Therefore it is often a case of working backwards to plan your training schedule.
Lots of sports work in phases and seasons. Be it running, triathlon, football or cycling; most usually have ‘on’ and ‘off’ seasons. Therefore depending on your level and goals, it can be beneficial to plan and adapt your training around this, we’ve all heard of horses ‘peaking’ for the Grand National, this is no different.
The main difference between elite and amateur athletes is their preparation. Amateur athletes tend to train hard all year round, with little or no rest. Elite athletes train to peak. For example if I was to prepare an athlete’s annual planner I would divide it into three main training phases:
1. Off-season (winter)
Training generally non-specific, keeping generally active to maintain body mass near competition mass (adjust calorie intake accordingly).
- Long slow duration activities to increase capillarisation
- Participation in alternative sporting activities for relaxation
2. Pre-season (transition)
- Often 8-12 weeks prior to competition
- Remember ‘train to race, do not race in training’
- High intensity program used specific to the athletes sport, utilising predominant energy system
- Maintain weights / circuit training x 1 per week
- Controlled long slow duration activity 1-3 per week of 2-4hours to enhance lipid metabolism
3. In-season (competition) training
- For those that compete regularly, then competition itself should maintain the increases in energy systems attained in pre- and off-season. Provided that they do not over-compete!
- Plan the season, choose the events where want to be a contender, and some events as a spectator (gain experience)
- Long slow duration sessions x1-2 week
- Sports specific training sets directed towards upcoming targeted races
- If an endurance athlete then should complete one or two threshold sessions per week.
All of these phases should have continuous cycles of monitoring, maintenance and training development. Even during the competition phase, it is still vital to incorporate a rest / low intensity week every 6 weeks to allow for supercompensation.
Final hints / tips:
1. Train with a partner / group / instructor
- Enhanced safety, motivation, quality, monitoring and fun.
2. Quality not quantity
- Use a heart rate monitor and train in prescribed zones
- Train don’t strain, not no pain no gain
- Utilise a coach / instructor whenever possible
3. Test and Race
- Regular tests, either in the lab or basic biometrics at the gym, use as performance indicators to monitor progress
- Incorporate a rest and test week approx. every 6 weeks
- Encourage use of a training diary, can either buy one or make your own personalised spreadsheet. Could include diet, body mass, sleep, mood, fatigue, waking HR as well as training diary of mileage and/or weight lifted
- If score high on fatigue (7+ out of 10) for two consecutive days, take next day off. Is important to recognise when to rest, as well as train. People who are tired are prone to injury.
- Absolutely no training if sick, consult your doctor
5. Correct training Times
- I encourage people to train at 08.30-10.30, 12.00-14.00 or 16.30-19.30, with suitable re-fueling worked around. No high intensity training before 07.00 or after 20.00
6. Core Stability
- Pilates is excellent for posture and prehabilitation
- Don’t neglect the Transverse Abdominus, Obliques and Quadratus Lumborum. So many people focus solely on the Rectus Abdominus (6 pack muscles), but there is so much more to the core than just these.
7. Personnel Organisation
- Plan to train, train to win. Get organised with work / training / family life balance, takes the stress off!!
The best thing about goal setting is that