ience)
- 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 it provides you with a baseline measurement, in order to know what you’ve achieved you need to know where you’ve come from!!