Iron man himself: How to create a self-annual plan for the preparation for the IRONMAN
Sport And Fitness / / December 19, 2019
The decision came spontaneously. Just I had to change something in my life. Do not just change but to challenge myself. I knew about the IRONMAN triathlon and in particular? There it is necessary to swim, bike and run. Well, the fact that a distance-is entirely outside the ordinary people opportunities (4 km swimming, 180 km cycling, 42 km running). It is tempting? Tempting! I can? Why not! The idea was crazy enough to capture me, and then carried away with his head.
Some days I spent studying the official website and all articles that were there. Information obtained much. Everything: power, race, gear, restoration, training, skills training, etc. etc. A huge number of notes lying around on my desktop. I looked at them and realized that by themselves do not carry a note value. System is needed. The system will allow me to get the desired result - the master race IRONMAN 70.3 (2 km swimming, 90 km cycling and 21 km running). For many years I have been building business systems. And all systems are subject to the same fundamental laws. One simple rule - do not know where to start? Look what systems already exist around.
I looked around. And, as the biggest challenge of his triathlon considered running, signed up for a training program for "Half Marathon" through one of the applications to run. Well, that's a start. I scrupulously followed the guidelines of the program and did not miss a single workout (by the way, 6 days a week). In parallel, he studied all the available information. Several times come across references to the book Joe Friel "Bible triathlete"And reading reviews I decided that the book should be immediately studied from cover to cover.
And not lost.
At first I just started to read. Then came the understanding - that it is the system that I was looking for! It soon became clear that the book will have a serious and meticulous work, in order to get a system just for me. The benefit of it for this book and written. A careful and patient study of the "Bible" will create a system of training and nutrition for any class triathlete or duatleta.
I have devoted much time and effort to prepare a program just for you. And now I want to save you time and tell you about the preparation of training programs in the series "Be Your Own Iron Man".
Preparation of the annual plan
Preparation of the annual training plan based on three fundamental ideas:
- You must be in peak physical condition at the time of participation in the main competition.
- The year is divided into periods, each period has its own goals and objectives, and also varies in intensity, duration, scope of training and skills to work off. In this case, the purpose of periodization is just reaching its peak at the right time.
- It is necessary to avoid overtraining and other errors associated with excessive loads.
The idea of periodization training is rooted in the history of the sport of the 20th century and all the necessary information can be found on the Internet. Brief description of the periods is a little further but for now turn to the practical steps for the preparation of the annual training plan. At each step I will give points of his plan for an example.
Friel pays great attention to the motivation of the athlete. I will not talk about it, at least in this article. If you are reading this then you are curious and this is the fourth case.
So.
Step 1 - Determine the goals for the coming year
What do you want to achieve this year? In terms of sports course. Regardless of whether you are going to take part in the race IRONMAN, marathon or just to achieve certain parameters, you need to clearly define the objectives and to fix them. I'm not going to argue for the necessity of written goals fixation - on the subject of materials in short supply. Just do it. Take a blank sheet and write your goals. Do not get carried away. Goals can not be much. Not more than 3.
My goals for the coming year:
- Pass IRONMAN 70.3 distance less than 5 hours.
- Pass IRONMAN distance in less than 10 hours.
Step 2 - Determine the training objectives for the coming year
These objectives should allow you to reach your goals. Formulation of the problem is to answer 3 questions:
- What should be done?
- When it should be done?
- How to measure it?
Should not put more than 5 goals.
My training tasks:
- Swim 4 kilometers per hour to 10 February 2014.
- Run 21 km in less than 1:40 to 11 November 2013.
- Run a marathon in less than 4:00 to 10 February 2014.
- Pass a bicycle 180 km in less than 5 hours to a 24-March.
Please note that my goal is to build on the basis of my plans for the race and current capabilities. After completing these tasks, I certainly will achieve your goals.
Step 3 - Determine how much time you can devote training
More specifically, it is necessary to determine how many hours per year you will be able to train. To do this, you must consider how many hours you will be given training on weekdays, weekends, Will train on vacation, how much your travel often and how they will affect the time and other. The total time laid all kinds of workouts, as well as tests workouts and other sports activities.
In my case, I have calculated that it is ready to pay an average of 1.5 hours during the week (4 days a week, 1 day of rest) and 3.5 hours on weekends. In total, 13 hours per week. Multiplying by 52 (weeks in a year) and rounded down I got the figure of 670 hours per year.
Step 4 - Determine the races and their priorities
If you do not plan to participate in the races you can skip this step, or to plan for themselves the individual race against the clock as close to a race situation.
The first step is to create a table in any table editor, column 1 indicates the number of weeks. Only 52 weeks. Then, in the column 2 indicates the name of the most important races in column 3 of the date on Monday of the week in which to race. The most important race is the priority of A. Next, you must specify the race less important priority B. Racing with the priorities are aimed at testing your abilities and are not binding. They also should be noted on the calendar.
I it looks like this:
At the same time, I plan to take part in the two races of type A. But for now, let's focus on one.
Step 5 - Divide the year into periods
And now the fun begins. Our task - to break the 52-week periods. A total of 6 periods:
Preparatory
- . This is one of the easiest periods Pre organism for subsequent entry and heavy training schedule. Duration 3 to 4 weeks.
Base
- . It is divided into 3 parts. Each part has a length and a set of trainees skills and exercises. There are already training for adults. The base is called because the focus of the training is done on the 3 basic characteristics - endurance, strength and speed. In sum, this period lasts between 24 and 32 weeks.
Building
- . At this stage, we are working on specific characteristics - muscular endurance, anaerobic endurance and power. At the same time without interrupting the training base. Just at this stage we are working on personal weaknesses. Duration 6 -8 weeks.
Peak
- . 3 weeks the peak of your physical Force. At this stage, there is a gradual reduction of load to prepare for the race.
Racing
- . In this case 1 week (as 1 race). This week is one of three in the peak period.
Transition
- . The period of recovery after the race. It may take up to 6 weeks if the race is hard and painful blow to the body. If not, it is enough to 1 to 2 weeks without jogging, swimming and biking. This does not mean that we should lie on the couch. You can engage in any other sports. Skiing, skating, volleyball, tennis and more. Then again enter the preparatory phase period.
We find in our racing calendar week, we mark such that it is to continue to start the countdown:
- 2 weeks before the race week - peak period.
- 4 weeks before the peak - during construction 2.
- 4 weeks prior to the construction of 2 - building 1.
- 20 weeks prior to construction of 1 - 3, the base period. (This period may be much shorter, but it is a prerogative of experienced athletes)
- 8 weeks prior to baseline 3 - base 2.
- 4 weeks prior to baseline 2 - 1 base.
- And the last 4 weeks - the preparatory period.
Hooray! Now we know when the training starts. Or we know what to choose another, more recent race.
I got this:
Step 6 - Beat the clock by period
Now you need to determine how many hours of training take at one time or another. The "Bible triathlete" there's a whole table on this subject. I analyzed the relationship and get the following:
Step 7 - Beat the clock for weeks
the principle the same as in step 6. The table below:
Please note - every fourth week has fewer hours. This week of recovery. Reduce stress and actively recover necessary. For more details, we will discuss this in the next article.
My schedule is as follows:
Step 8 - Identify'll work on what capabilities
Now it is necessary to indicate in what period of what skills we will develop. There are 3 basic and 3 special abilities.
Basic abilities:
Endurance
- - endurance is the ability to resist the influence of fatigue and reduce the associated negative effects. The most important ability for the triathlete.
Force
- - the ability to overcome the resistance. In terms of all-round strength is particularly important when swimming in open water, climbing on a bike uphill and against the wind movement. It is also important to the economy of muscular effort.
Speed
- - Speed skills are the ability to efficiently move while swimming, cycling or running. It's kind of a combination of technology and performance, which determines how effectively the arms and legs in fast motion.
Special Abilities:
muscular endurance
- - Muscle endurance is the ability of muscle to withstand relatively high loads for a long period of time. This combination of abilities associated with strength and endurance.
anaerobic endurance
- - As a combination of high-speed skills and endurance, anaerobic endurance involves confrontation fatigue under high load, especially when you quickly move his hands or feet. The least important ability for the triathlete.
Power
- - Power is the ability to quickly take advantage of the maximum force. Power arises in the presence of high levels of the two basic skills - power and speed skills.
The first step is to add already created the following table columns:
It's time to turn to Friel's recommendations to determine the training capabilities in different periods:
Preparation period - Make a mark X in the columns of "Endurance" and "High-speed skills" for each week of the preparatory period, and each of the three sports. Train during this period aimed at improving the endurance of the heart and lungs (so-called cardiorespiratory system). At this time, you can conduct combined training, especially when bad weather does not permit to engage in cycling and jogging. You can also replace some other sports (eg, swimming instead of running). Note also with an X column cells "Testing" in the first and last week of the preparatory period.
Base 1 - Select the icon X cells in the columns of "Endurance" and "High-speed skills" related to each period of 1 week base. During this period, endurance exercise should be longer, and should intensify work on the high-speed skills. At this stage, the determining factor for employment on the bike and the run becomes weather. If the condition of the road does not allow do normal exercises can be an excellent alternative to mountain biking or cross-country skiing. If the base period, you do not have the opportunity to train on the road, you will exercise bikes.
Base 2 - Mark with an X column "Endurance", "Strength", "High-speed skills" and "muscular endurance" for each week of the period Basic 2 (except for weeks of rest and recovery). on muscular endurance exercises are carried out in a given period of moderate intensity, and weight training are at lower levels. Now, your workouts need to switch to basic abilities on special. You begin to engage in the alignment of forces associated with swimming, cycling and running. The duration of endurance exercise should be increased.
Base 3 - Select the icon X column "Endurance", "Strength", "High-speed skills" and "muscular endurance" for each week of the period Basic 3, except for the weeks of rest and recovery. During this period, the volume of training is at its maximum. The intensity and strength of a little rise. It is possible that you should slightly increase the intensity of exercise-related muscle endurance.
Building 1 and 2 - Plan your exercise on the development of "Endurance" and "muscular endurance" for each week during the construction 1 and Building 2 (except for weeks of rest and recovery). Determine the ability to require special attention for each sport and make a mark in the appropriate columns. If you are not sure about your choice, stop for a "force" for the bike and run and "anaerobic endurance" for swimming.
Peak - In peak periods make a mark X in the columns of "Endurance" and "muscular endurance" for each sport. If you have to race over a distance of Half-Ironman or Ironman, «Speed skills" must be present in your plan for each sport, along with the "Endurance" and "muscular endurance".
Racing - During each week of this period, you either participate in a real race, or do a complete imitation of her, spending After a week on the same day a combined cycling and jogging session, combined with a swim on a race level intensity. Make corresponding marks for all the racing season periods.
That's about all. It remains to distribute the weight training. Phase of strength training:
AA - anatomical adaptation - Start strength training. Preparation for serious exercise. 3 weeks in the preparatory period.
WFP - The maximum transition period - The purpose of this intermediate step is to prepare for more heavy loads during the MN phases. 1 week after the phase of AA.
MN - maximum voltage - 4 weeks between the base 1.
PS - maintaining strength. Exercises aimed at supporting the power of skills. All week except race and transition.
That's all that concerns the preparation of a major strategic card - the annual training plan. My plan is as follows:
In the next article, we will paint the weekly training plans.
I thought at last:
- The presence of a bad plan is better than no. The plan involves a system and the system can analyze and draw conclusions. It follows from this paragraph 2.
- Once compiled plan is not a panacea. You can and should adjust the plan. During the training you will better understand themselves and be able to more precisely define the subject and amount of training. Nevertheless, paragraph 3.
- The plan to be followed. Implicitly (discipline) and in spite of everything. The only way to succeed.
- Remember - you can go the distance (this or some other). No one will blame you. No one will even words can say. But respect will receive only one who held it until the end.
Every morning I wake up and hear in my head one phrase. I hear firsthand the next year this phrase. This phrase simply are thrown me out of bed.
Roman Zaytsev. You're an IRONMAN!
Good luck to you!