1. Pursuit Athletic Performance
Planning For Your Best
Season Ever!
Topics For Discussion
•Where Are You Coming From?
•Where Do You Want To Go?
•What Are The Factors That Will Determine Your Success?
•Optimal Season Planning: An example
•Basics and Fundamentals
•Recovery
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2. Pursuit Athletic Performance
Insanity:
Doing the same thing over and over
again and expecting a different result.
- Albert Einstein
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3. Pursuit Athletic Performance
The will to win is nothing without
the will to prepare.
- Juma Ikangaa
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4. Pursuit Athletic Performance
Where Are You Coming From?
Have you completed a Season Summary Questionnaire?
What Is Your Background?
How Do You Compare?
What Are Your Strengths and Weaknesses?
What is the ONE THING that will make the greatest
difference in you achieving what you want to achieve?!
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5. Pursuit Athletic Performance
Where Are You Coming From?
Honest – Open minded - Objective Look In The Mirror
Your ability to consistently improve in the upcoming season
(and beyond) depends on your willingness to objectively
and accurately assess where you are, and then deciding to
act on it moving forward.
Question: What is the ONE THING that will make the
most profound difference in you achieving what you
want to achieve?!
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6. Pursuit Athletic Performance
Where Do You Want To Go?
Goal Setting: The process of OBJECTIVELY identifying
something you want, developing a plan for how to get it, and
taking consistent action toward its fulfillment.
Types of Goals: Process vs. Performance vs. Outcome
Prerequisites for Goal Setting: Commitment - Belief - Focus
*See: pursuitathleticperformance.com/team-welcome-page/training/plan-your-training/goal-setting-101/
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7. Pursuit Athletic Performance
Where Do You Want To Go?
Planning FOR Your Best Season
EVER….
….means doing all you can do NOW…
…to ensure you are ready to achieve all
you want to achieve next season, and
beyond?
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8. Pursuit Athletic Performance
Optimal Season (Success) Planning
•Smart progression: Move > Strong > Fast > Long
•Improve weaknesses vs. reinforcing strengths
•Prioritize events: A > B > C
•Running, then everything else…
•Multiple “seasons” within a single season
•Object centered approach: what is most important?
•Basics and fundamentals first
•How will you answer the million dollar question?

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9. Pursuit Athletic Performance
The Million Dollar Question:
Are You TRULY READY To Train For Your
Most Important Races?
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10. Pursuit Athletic Performance
•The athlete on the left isn’t ready to train hard
•The athlete on the right is…
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11. Pursuit Athletic Performance
Movement Quality First
“Don’t put fitness on top of dysfunction.”
– Gray Cook
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12. Pursuit Athletic Performance
Sample Athlete: Annual Planning
These are your planned 2014 Events
A = Top Priority (Peak Performance) Event, B = Benchmark Events (less priority than A), C = Training Events
(lowest priority)
Date
Overall Time
Swi
m
Plac
e/
Tran
1
Bike
/
Plac
e/
Tran
2
Age
Event
Time
Mph
Age
Time
Place/Age
C-Half Marathon
30 March
2014
B- Half-Ironman
17 May
2014
20 July
2014
17 August
2014
C-Olympic
A-Ironman
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Run/
Plac
e/
Pace
Age
Comments

13. Pursuit Athletic Performance
Annual Planning: Who Is This Triathlete?
• I’ve reviewed the GA options and do want to consider that. We are tightening the belt some. I
couldn’t justify this expense right now.
• Injuries/Ailments: Have some minor/nagging right knee pain otherwise no issues at this time or
major ones from the past. Knee pain hasn’t slowed me down. I consider myself pretty tough - not
afraid of pain or training smart/hard.
• Swimming: I consider myself an average swimmer. Best swim time for 2.4m is 1:16
• Cycling: I really would like to get stronger on the bike. My best IM bike time is 6:15. Would like to
shave 30 minutes off that time and still be fit to RUN a marathon.
• Running: I feel this is my strongest of the 3 disciplines. 3:50 marathon is my best in IM no
stops. Probably good benefit most from speed work.
• Strength: Need lots of core work - not a big fan of it though :). I don’t have a good routine.
• Flexibility: I have done yoga but not consistently. I do see value in how yoga improves overall
performance and would like to incorporate (access to Pilates classes too).
• Nutrition: Need a complete overhaul here. Had my best success with carbopro. But like most
nutritional supplements you can only take the taste for so long.
• I only followed a real training plan for my first (best) IM…IMAZ in 11:36:05.
• For my next 3, I made up my training plan based on research, thinking I knew more than I did and in
hindsight I suffered.
• I feel I have mastered the ability to make an IM harder than it actually has to be.
• My goal for IMMT is to get to the start line healthy and fit to have a shot at a PR. My best IM time
is 11:36:05. I would love to see a sub 11 hour IM.
• I have a pretty flexible schedule and very supportive family.
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14. Pursuit Athletic Performance
Sean Nouvel: Team Pursuit Athletic Performance
2014 Annual Training Plan template
Training Focus / Period
Wk Of
Restoration and Foundation - Wk 1
Nov 4
Restoration and Foundation - Wk 2
Nov 11
Restoration and Foundation - Wk 3
Nov 18
Restoration and Foundation - Wk 4
Nov 25
R - Get Fast-Step 1 - Wk 1
Dec 2
R - Get Fast-Step 1 - Wk 2
Dec 9
R - Get Fast-Step 1 - Wk 3
Dec 16
R - Get Fast-Step 1 - Wk 4
Dec 23
R - Get Fast-Step 1 - Wk 5
Dec 30
(B-R) Get Fast - Step 2 - Wk 1
Jan 6
(B-R) Get Fast - Step 2 - Wk 2
Jan 13
(B-R) Get Fast - Step 2 - Wk 3
Jan 20
Rest - Recovery
Jan 27
(B) Take Off - Step 1 - Wk 1
Feb 3
(B) Take Off - Step 1 - Wk 2
Feb 10
(B) Take Off - Step 1 - Wk 3
Feb 17
(B) Take Off - Step 1 - Wk 4
Feb 24
(B) Take Off - Step 1 - Wk 5
Mar 3
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Mon
Tues
Wed
Thurs
Fri
Sat
Sun

15. Pursuit Athletic Performance
Rest - Recovery
Mar 10
Rest - Recovery - 70.3 Plan-wk 4
Mar 17
70.3 Plan-wk 5
Mar 24
70.3 Plan-wk 6
Mar 31
70.3 Plan-wk 7
Apr 7
70.3 Plan-wk 8
Apr 14
70.3 Plan-wk 9
Apr 21
70.3 Plan-wk 10
Apr 28
70.3 Plan-wk 11
May 5
70.3 Plan-wk 12
May 12
Rest - Recovery - 70.3 Plan-wk 4
May 19
140.6 Plan-wk 5
May 26
140.6 Plan-wk 6
Jun 2
140.6 Plan-wk 7
Jun 9
140.6 Plan-wk 8
Jun 16
140.6 Plan-wk 9
Jun 23
140.6 Plan-wk 10
C-Half Mara
Jun 30
140.6 Plan-wk 11
Jul 7
140.6 Plan-wk 12
Jul 14
140.6 Plan-wk 13
Jul 21
140.6 Plan-wk 14
B-Half Iron
Jul 28
140.6 Plan-wk 15
Aug 4
140.6 Plan-wk 16
Aug 11
Rest and Recovery
Aug 18
Rest and Recovery
Aug 25
C-Olympic
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A-IRONMAN

16. Pursuit Athletic Performance
Basics and Fundamentals: In This Order
1.
Movement Quality: Gait Analysis (on site or virtual)
[Movement quality is a MOVING Target]
1a. core stability / appropriate mobility & flexibility
2.
Functional Strength
3.
Skill Development
4.
Running Durability
5.
Running Speed Development
6.
Bike Power Development
7.
The Rest…
What should YOUR priorities be? How should YOUR list look?
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17. Pursuit Athletic Performance
Recovery
• Within a training session
• Within a training week
• Within a training micro-cycle: ex. 5 week plan
• Within a training macro-cycle: ex. 10 week phase (two 5
week plans)
• Between training macro-cycles: Off > Pre > Race Specific
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