An informal training plan presentation for the beginner

2. How, When, and Why?
Training Plan Workshop
October 26, 2016
Betsy Youngman

3. Talented
Coordinated
From the mountains
Biggest engine
Most powerful
From a ski family, region
Summer
1989

4. Talented
Coordinated
From the mountains
Biggest engine
Most powerful
From a ski family, region
No longer young!
So then, what’s the secret to
racing fast staying strong as a
masters skier?
Summer
1989

5. Just ask these ladies!

6. Three key elements to training:
1. Consistency (do something every day)
2. Intensity (get your sweat on)
3. Recovery (give yourself a break)
What are the key elements to a training program?

8. Why Train?
What do masters athletes gain by consistent training?
Positive changes in:
• muscle mass
• bone density
• VO2 max / cardiac output
• enzymes that help with energy and metabolism
• economy – faster times with less energy

9. So how do you build a training plan?
Start with the BIG picture.

10. • What are your goals?
• Where are your peak events?
• Where are your recovery and rest weeks?

11. • What types of monthly patterns will you add?

12. • What types of weekly and daily events are planned?

13. • Once you have the basics you can keep fine tuning the details of your path.

14. The peaks and valleys …
Note the periodization: a change in both hours and intensity
Once you have a plan your training will be more effective and
organized – that’s why you are here.

15. From Theory to Reality … Setting up your Training Plan
Start with the BIG picture:
• What are your goals?
races, long events, efficiency…
• What are your limiters?
strength, technique, endurance, oxygen
uptake
• How many hours do you want to train?
Think in terms of average hours per week,
then multiply that by 50
• What are your time constraints?
Job, family obligations, travel time

16. NOTES:
• Most racers ski events under 3 hours
• Most people are capable of maintaining 200 - 400 hour annual training plan
schedule
Your Turn: Choose your annual hours

17. Hours per week for 3 typical scenarios
Which one best fits your life?

18. Remember it’s best to be a little under-trained than over-trained
Caution – beware of the big weeks!!

19. Using the printed handouts (on your table), choose an annual hourly amount.
Highlight your preferred column: 200, 350, 400 etc..
Be aware of the weekly volume in Base 3, can you handle these hours?
If not, choose a lower annual volume column.
Next, you will write out the weekly and daily hours on your personal calendar.
Your turn: Choose an annual target hours

20. Example completed calendar…

21. Your turn: Calendar your weekly program
Step 1. Use the Weekly training volume table as a reference
• Locate period Base 3, week 4. on the Weekly Training volume
handouts (sample shown below)
• Start with the calendar date: October 24, 2016
• On the left side of each week on your calendar pages, write down
your hours per week
Step 2. Add special events:
appointments, other “life” events to each week on the calendar…
Examples: Drs. appts, work obligations, family events, travel days …
Annual hours 200 250 300 350 400 450 500 550 600

22. Bring the details into view

23. Add the details…
What are your key workouts in any week?
Intervals
OD
Strength
Recovery
Technique
Medium distance / speed

24. Intervals
OD
Strength
Recovery
Technique
Medium distance / speed
Key Idea: Dose vs. Density
Dose – how “big” is the workout?
Intervals and OD are big workouts and demand time to recover.
Density – how tightly packed are the big dose workouts.
As a rule, try to space the big dose workouts 48 hours apart.
Some workout combinations that can be grouped on the same day
• Medium distance + Strength
• Technique + Intervals
• OD + speed and technique work
Best to put intervals after speed / technique and before OD days.

25. Monday Tuesday Wednesday Thursday Friday Saturday Sunday
24 25 26 27 28 29 30
31 1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
Step 3. Put the Big 3 -- Intervals, OD and Strength on the calendar first.
Step 4. Add the other workouts and recovery days. Adjust as you go…
Your Turn: Add workouts by type on the calendar
Intervals
OD
Strength
Recovery
Technique
Medium distance / speed
Adjust as needed for your life events: travel, holidays, races, appointments, etc.

26. Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Oct 24 25 26 27 28 29 30
31 Nov 1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 Vamps 23 24 25 26 27
Intervals
OD
Strength
Recovery
Technique
Medium distance / speed
Travel day
Travel day
Sample calendar

27. TotalHours
Workouts by week: Stack them up to build your weekly hours
1 2 3 4 5
Colors represent the workout type; box size is the hours per
workout (note: this is just a schematic)
Week number:
Totalweeklyhours

28. Periodization of volume and intensity over many weeks

29. So, what do the annual hours mean for your daily workouts?
Your turn: Calendar your daily program hours
The daily hours below can be distributed in any order.
The largest volume days are typically your OD workout.
The shortest days your recovery days.
You can put two workouts on one day to get to the hours.
Step 5: Almost there …

31. Example completed calendar…

32. Heart Rate Zones and Workout Type
Source: Total Heart Rate Training
How hard should your workouts be?
-- it depends on your priority and purpose…
Aerobic
Level
Threshold
Level
Supra-
Threshold
Level

33. Period Race Duration < 2 hours
Preparation 1. Aerobic Threshold
2. Strength
3. Aerobic Capacity
Early Base 1. Strength
2. Aerobic Threshold
3. Aerobic Capacity
Late Base 1. Lactate Threshold
2. Aerobic Capacity
3. Aerobic Threshold
4. Strength (Max)
Build 1. Aerobic Capacity
2. Lactate Threshold
3. Aerobic Threshold
4. Strength (Maintenance)
Peak 1. Aerobic Capacity
2. Strength
Race-week 1. Aerobic Capacity
Transition 1. Rest and Recover
The #1 priority gets the
largest “Dose” (time) in a
given week.
What training level?
Aerobic Threshold and below
Threshold
Supra-Threshold = Aerobic Capacity
Prioritize your Workouts by Period
Source: Fast after Fifty Table 6.6

35. How does Intensity Change over a Season?
As the season progresses, the amount of time spent in Threshold and
Supra-Threshold changes along with the weekly hours. Purpose:
preparation for fast skiing / racing.
Includes entire workout from end of warm up to beginning of cool down.
For example: 3 x 10 minutes on / 10 minutes off = 60 intensity minutes
Source: http://www.joefrielsblog.com/2016/01/periodization-of-intensity.html
Aerobic Level Threshold Level Supra-Threshold
Level

36. So what does a typical week look like, in terms of hours and intensity zones?
In general, lower volume weeks have a higher total
percentage of Threshold and Supra-Threshold (intensity)
A
A
T
T
S-T
A T S-T= Aerobic Level = Threshold Level = Supra-Threshold Level

37. Credits and Further Information
Thanks to my USST Coaches:
Jim Young, Snow Mountain Ranch
Torbjorn Karlsen, USST
Rick Kapala, SVSEF
References and Sources:
Books by Joe Friel Fast after
Fifty
Total Heart Rate Training
Training Peaks Online
training plans / logs
www.Trainingpeaks.com

38. Don’t forget to enjoy your journey …