TRAINING PLANS

Choosing A Training Plan

Which plan is right for me? What direction will you choose?

With very popular endurance events selling out instantly a year or more in advance people are planning their training earlier and earlier. The Training Plan Source breaks there plan down into key periods of time where training moves from general to specific as the target event approaches. There a few key principles that every quality training plan should have.

Specificity 
– Specific training parameters that prepare the athlete to develop specific adaptation for the imposed demands of the target event.

Progression 
 – The programming should have adequate overload and should grow in volume and intensity to continue the development of the athlete and prevent stagnation.

Variability
– Not only will this keep the athlete psyche fresh but will provide the athletes physiology with new stimulus to continue the adaptation process.

Base, Build, Peak, Taper, Race, Recovery

Base (1 year to 20 weeks out from target event) 
– Just like it sounds this is the foundation of all our plans. The phase includes the key building blocks for the development of skill and technique with neuromuscular efficiency, aerobic efficiency, muscular strength, with an emphasis on upregulating the physiological parameters to improve body composition, lactate tolerance, mitochondrial density and glycogen reserves.

Build (20 weeks out to 12 weeks from target event) 
– We continue to develop elements from the base phase of the training cycle but start to include elements for event specific preparation. Frequency and duration of intensity will increase along with specificity of workouts.

Peak (12-3 weeks from target event)
 – This training time period has the most influence on the performance at the target event. The athlete training program will be very specific to the demands of the race and will include research based concepts for elevating to the highest level of fitness putting a razors edge on the athlete’s fitness.

Taper 
 – (3 weeks – Race Day) – The taper is all about finding balance in the trade of fitness for freshness. We follow principles of an exponential taper where training frequency is maintained, Overall stress is strategically reduced and intensity is slightly increased. The longer the key event the shorter the taper as the trade for fitness for freshness leans heavily on the fitness element and vice versa the shorter the event the longer the overall taper.

Race 
 – Our race plans include guidelines for execution of the perfect race. Intensity parameters will be outlined for the Swim, Bike and Run. Strategies for making it around the course the fastest on race day and a list of dashboard items to monitor to respond to the demands of the race and your physiology in real time on race day.

Strength / Injury management 
 - In addition to our standard programming we offer an array of auxiliary strength and injury management programming which is ideal to perform at the highest level and mitigate the risk of injury
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