Posted by Richard Rollinson on Tuesday, June 7, 2016 Under: Training
Making a year or season plan will make your life a whole lot easier this year if you get it right from the start. It will take the stress out of thinking what you should and should not be doing all through the year.
Along with all that, have you taken time to consider how you are going to plan your year on the bike? You may be an established A grade rider and have a few races in mind, but will think about it nearer the time. Or you may be a rider that has a mortgage and or children and already have Taupo on your calendar and maybe a couple of other recreational races.
Whatever type of rider you are, it pays to have a plan; long term and short term. It all starts with a goal. The next step is to write down that goal. It is proven that you are more likely to achieve that goal once it has been set, and so the ball starts rolling with the vision and the realisation of accountability.
This is now the solid base of which to form a plan. Tell your coach about your goal races for the yearor season. The coach will also come up with suggested goal races and then both parties will come upwith mutually agreed goal races for the year.
By setting these targets you can now plan your training around priority races. Now I am not saying that these have to be the main goal in your life, but they will be the priority for your training.
Many of us are not in a position to make our training the top priority with everything else we have to juggle, but that does not mean that we cannot get more out of the time we have available. This Works on 2 levels. Firstly, quality and intensity of training and recovering at the correct time will give you more sufficient gains than merely just dong more km. Secondly, peaking for that goal event at the right time, both physically and mentally is worth its weight in gold.
This comes back to where you channel your focus and energy. This goes beyond your priority event.When I design and annual training plan (ATP) for my clients, the set goal races are broken into 3levels of priority, A being the highest, then B, then C.
Let me give you some examples of what type of events is appropriate for each level and for what type of rider. C level priority would be a club time trial or criterium for an established rider. Blevel event for a rider with some experience of cycling could be a 50km leg on a team relay in a recreational race.
Once this frame work has been established, it is time to break the year down into sections. It is common to have either 1 or 2 A priority races per year. For example; a top 5 contender of the Tour de France will have a plan for just that one A priority race (this is known as a single peak).
A top contender for the Giro d’Italia and Vuelta a Espania will have 2 A priority events for the year (this is known as a dual peak). B priority races will be made up of events that are goals but also complement the build up to an A race. All C priority races will effectively act as build up races. There are different build up strategies for different types of riders (level of rider or type of strengths) and different events.
Think about these strategies as an example and try to relate to how you want to structure your year or season. Take these ideas to your coach and you can then be safe in the knowledge that everything will be properly taken care of to have your form peaking at the right time. All you then need to do is put in the work and most importantly.....stick to the plan Stan.
In : Training
Tags: some of the steps ctp cycling uses to develop an annual training plan