What should I do if I had to miss a workout?

This can happen with each. You train well, consistently moving their results, and you can clearly see in increasing their degree of physical fitness. Then something happens which disrupts the usual course of things and forces us to make a break in training. He blockage at work. Disease. Or maybe you have an inflammation in the knee joint, and the doctor forbids you to run or ride a bike for two weeks. In the end, you're just tired of training and want to relax once a day. What to do in such cases?

Is it worth trying to catch up, and insert the missing exercises in the program the following days? Or continue training as usual? How will this affect your preparation for a competition? Joe Friel makes the following recommendations:

Skip to three days or less. If you missed a few days, continue training as usual. The worst thing you can do - to try to catch up by increasing the load on subsequent days. This will not only lead to a decrease in the quality of training due to more rapid accumulation of fatigue, but also increase the risk of injury due to the surge of illness or overtraining.

Skipping from four to seven days. If you miss more than three days of training, it is necessary to make adjustments in the two following weeks schedule. In any case, you will not be able to include all the missed exercises laid out a plan - you have to make certain choices. First of all it is necessary to maintain the exercises related to your stops. Change your schedule to make the most of these exercises, and if necessary, give up the exercise, support your strengths. Do not forget to include in the new plan days with a small load, as in the formation of the usual training schedule. Do not try to cope with the heavy training in one fell swoop for fewer days.

Skipping one or two weeks. If you were forced to miss one or two weeks of training, take a step back one mesocycle. For example, you missed two weeks during construction 2. Go back to two weeks ago, to the period of construction of 1, and to balance the loss of time is excluded from the plan two weeks planned for a later time. One of the ways - shorten the construction period of 2 from four to three weeks and to avoid periods of peak 1.

Skipping more than two weeks. considerable time pass (two weeks or more) makes you go back to the base period - so long break can lead to partial loss of one or more basic abilities (endurance, strength or speed). If you missed two weeks in the base period, go back one mesocycle ago. Suppose you were in the base period 3 and missed three weeks of training. Return to Base 2 period. If you were in the period of construction of 2, return to the base period 3. These changes will require an adjustment in the annual training plan. You must sacrifice some part 2 and the construction period may shorten the duration of the peak period from two weeks to one.

In any case, you will come prepared to the day of the race is worse than expected initially. That is why it is so important to play it safe in the process of training. If you get injured, you will have to interrupt the exercise. This lost time can be critical to future success. But in any case, remember that skipping workouts - not a terrible disaster. This situation, the bark can be controlled. Adjust your plan and keep moving forward.