Monday, February 1, 2016

Pacing Your Year, Week Examples

To help calm your mind early in the program, I am going to outline sample weeks from the coaching engine. A lot of experience, and consideration, has gone into the the logic that under lies the coaching module.

The samples below assume that your Anchor Day is Saturday. The workout details are contained in the sport specific sections of this library.

Level One, 42 Weeks Out
Monday - Distance Builder Swim, 45 minutes
Tuesday - Aerobic Run Test, 60 minutes
Wednesday - Open, your choice of rest, or light activity
Thursday - Up Down Ride, 60 minutes & Steady Transition Run, 30 minutes
Friday - 12345 Swim, 60 minutes
Saturday - Aerobic Ride, 75 minutes & Easy Transition Run, 30 minutes
Sunday - Open, your choice or rest, or light activity

Let's jump forward to 32 Weeks Out, Still Level One
Monday - 4321 Extended Swim, 75 minutes
Tuesday - Poker Pacing Run, 105 minutes
Wednesday - Open, your choice of rest, or light activity
Thursday - Power Single Brick, 100 minutes
Friday - Up Down 400s Swim, 75 minutes
Saturday - Change Up Ride, 120 minutes & Steady Transition Run, 45 minutes
Sunday - Open, your choice or rest, or activity

Things to notice:

  • The structure of your week (swim, bike, run) stays much the same. Your workout slots are very consistent. This is essential so you don't have to negotiate your training slots every week.
  • The duration of your key workouts has extended. #1 goal is to build the endurance required for your event.
  • The intensity of your workouts is mainly aerobic. However, there is some higher intensity training in the Thursday Brick as well as the Friday swim.
  • The combination of extending key workout duration as well as increasing the average intensity will make you tired. That is OK, you are getting tired the right way!
  • Where's the strength training? I don't include it in Level One. While I believe that it benefits you, it is far more important to build your endurance and sport-specific strength.

Let's jump further to 17 Weeks out, Still Level One
Monday - Pre Race Brick, 90 minutes
Tuesday - Aerobic Run Test, 60 minutes
Wednesday - Prep 100s Swim, 60 minutes
Thursday - Open, your choice or rest, or activity
Friday - Pre Race SBR, 60 minutes
Saturday - Open Water Race Sim Swim, 45 minutes & Half IM Sim Brick, 180 minutes
Sunday - Open, your choice or rest, or activity

The week above looks a lot like a race week. Why?

  • The Specific Preparation period starts 15 Weeks out from your race and you need to freshen up before we start the most important part of your training year.
  • Given that we need to rest... we might as well check out your race week program as well as get some higher intensity aerobic data. Tuesday and Saturday will give us a clear view on your tempo swim/bike/run performance.
  • While Saturday is a solid (and important) day of training, it won't wreck you. The following week (16 Weeks out) is the lightest week of the year. This should leave you fresh and ready to tackle the meat of your training year.

11 Weeks out, what you have been building towards, Still Level One:
Monday - Pace Change 50s Swim, 60 minutes & Power Single Brick, 110 minutes
Tuesday - Poker Pacing Run, 120 minutes
Wednesday - Open, your choice of rest, or activity
Thursday - Strength Brick, 3 hours
Friday - Pace Change 200s Swim, 75 minutes
Saturday - Race Sim Bike, 6 hours & Easy Transition Run, 30 minutes
Sunday - Open, your choice or rest, or activity

Things to notice:

  • A similar structure to the early part of the year. We want to challenge your fitness, not your schedule.
  • Monday is a solid day following a more moderate weekend that ended the previous week.
  • Thursday is quite a long brick but, given the time of year, you should have plenty of daylight to pull it off.
  • The Monday/Tuesday and Thursday/Friday/Saturday combos offer safe, specific overload to your endurance. While the overall volume isn't extreme, the workout combinations provide you with appropriate, but very challenging, endurance overload. Hopefully, you will have been patient in the previous weeks (!), so you maximize the fitness boost you will receive.

Remember that your best race result will come from the combination of consistent training load and outstanding key workouts. The gradual progression that I have built across the year, will prepare you to be strong when it matters.