This is one of the not so fun things about training. Assessing your fitness requires pushing your body to the limits just so you can measure your fitness. Although using race data is good, most of the time we lack that environment for testing. Thus, the motivation, focus and determination need to be self-generated and self-sustained. Much easier said than done. Note: this test is based on Hunter Allen’s Training and Racing with a...
Previous steps found here. Step #5: Assigning Weekly Hours This is the fun part. Your weekly hours should follow the same ‘step’ pattern that your periodization follows (see graph from Friels book below). This graph is a great image of how your training plan should be structured. In part 1 of step 3, we assigned annual hours. Now it’s time to use that annual number to assign weekly hours. Again I’ll refer to Friel...
The first steps to developing a plan are located here. Step #4: Divide Year Into Periods Periodization topic can get quite in-depth. The purpose of periodization is to make sure you are in top-form when you need it the most (priority A races). Periodization is ultimately your foundation for the annual training plan. The best way to summarize periodization is by looking at the chart below (this is a direct copy from Friel’s Triathlete...
With goals and training objectives set, time to plan out the year. Step #1: Set Annual Hours Friel’s Triathlete Training Bible has a set of suggested training hours: Ironman Distant: 600-1200 hours Half-Ironman: 500-700 hours Olympic: 400-600 hours Sprint: 300-500 hours. To translate this to strictly mountain bike racing, I’d put Expert category the same as Olympic and Sport as Sprint. Step #2: Prioritize Your Races Priority A Races: The most important races. No...
Most of us know our weakness, but it help to review past race data to see the relationship between HR, power, speed, cadence, etc. This will help pinpoint your limiters. For me, my limiter is both muscular and anaerobic endurance. Two VERY big items. Your training objectives should be targeted toward your limiters and your goals. Since I’m training for four sports (triathlon and mountain biking) how I target my limiters is unique. My...
How will you know if you’ve had a successful season? That is the fundamental question to ask yourself when setting your annual goals for the next season. Setting a goal of “Winning the expert category in my mountain bike races” or “Winning Iceman in my division” are not really good goals to set. To set proper goals, they should meet the following criteria: Criteria #1: Can it be measured? There has to be a...
2012 season starts this week. Ease into strength training this week and increase intensity as weeks go on. Slowly add in running and then spin class. Soon, I’ll be back on the trainer doing base workouts. I’m so excited (not really).
As I build my new training plain in Training Peaks, I’ve narrowed down my 2012 season goals. 1. Finish two half-ironman distance triathlons. By finish, I mean survive. 2. Personal Best in both Xterra events (Fort Custer and Torn Shirt). This will put emphasis on my trail running. 3. Finish Iceman in 1:50:00 to 1:55:00, depending on course conditions. 4. Finish top 5 in at least 4 mountain bike races, Expert class. To accomplish...
I’m using Hunter Allen’s winter training program. You can find it Here. It’s a 12 week program that hopefully increases my THP. Training starts December 6. (Can’t believe how fast the off-season goes).
For those that do spin class, you will notice that riding on the road is significantly different than spin class. As a certified spin instructor, let me give you a few tips: The spin bike is a fixed object. A normal bike will rock back and forth on the road (or trail), thus using some muscles, which in turn burn energy. The spin bike will not move unless you get off the bike and...
