Annual Training Plan (ATP)

Dienstag, 11. Februar 2020

14:14

    1. Establish season goals
      • Write your goals at the top of ATP (1 – 3 goals)
    2. Determine training objectives
      • Base on your limiters, define the 4 most important limiters for your race
      • If a weak skill is not a necessity for your A race, then it's not a limiter. (e.g. Weak bike uphill on a flat course is not a limiter)
      • A training objective is simply a statement about one of your ability limiters and how you will know when it is corrected. E.g. If your basic running limiter is aerobic endurance, your objective might be "increase my fun efficiency factor by 10 percent before starting the build period (or before March 1)".
    3. Set annual training volume
      • Set either Volume (hours) or TSS (load) expected for the coming year.
      • Determine the Volume / TSS:
        • If < 5 years in sport, add 5% to your previous volume, if > 5 years, volume remains the same, but increase intensity (10% TSS)
        • Multiply your average weekly hours / TSS by 45
        • Use the table below

    Longest Race Duration

    Finish the race

    TSS

    High performance

    TSS

    Up to 3 hours

    300-400

    15000-17500

    400-800

    20000-40000

    3 to 8 hours

    400-500

    17500-22500

    600-1000

    30000-50000

    More than 8 hours

    500-700

    22500-30000

    800-1200

    40000-60000

     

    1. Priorities races
      • Write your planned races in the ATP at the corresponding week, prioritize them (A, B, C) and then refer to the table below:

    Race Priority

    Maximum Number per Season

    Race Importance

    Special Race-day Preparation

    A

    3

    Most important. Your season's success is determined by these.

    Include a 1 to 2 week peak period before race week.

    B

    8

    Of secondary importance. You want to do well, however.

    Reduce training stress for 2 to 5 days before race day.

    C

    Unlimited

    Least important. Use as race tune-ups, test, hard workouts, social event, or for experience.

    No special preparation. Treat these as workouts.
    • If more than 6 months before next A race, either find another race 12 to 16 weeks before the A race or repeat base period until 12-16 weeks before the race. You can never have enough base fitness.
    1. Divide season into periods

     

    • The table can be adapted based on context (experiment). Training periodization can be quite flexible. The only golden rule is "The closer in time that you get to a A-priority race, the most like your race your training must become."
    • Adapt recovery based on your recovery ability or age (> 50 yo). If you recover fast, 4 days is enough, otherwise, up to 7 days.
    • See periodization procedure below
    1. Estimate weekly volume

Periodization Procedure

 

  1. Start with the first A race of the season, write Race in the period column
  2. Then write Peak in the 2 rows above
  3. In the row above Peak, write Build 2. You must decide if you will plan 3 or 4 weeks subperiods. If you are using 4 weeks subperiods, then write Build 2 in 4 rows, if using 3 weeks subperiods, then only 3 rows.
  4. Repeat step 3 for Build 1, Base 3, Base 2 and Base 1. Note that you can use different subperiod durations for the base and build periods.
  5. In the row above your first week in the season Base 1, write in Prep. This can vary from only 1 week to as many as 4 weeks. The most common point of determination here is the number of training weeks available before first A race.
  6. Now go back down to the row immediately below your first Race week. It's possible that you have one or two more races in the following 1 or 2 weeks. If so, write Race for each such week so that you have 2 or 3 rows labelled Race.
  7. Write Transition in the first week after your single A race or the last of your back-to-back A races. This week can last a few days or can be as long as 4 weeks. If this is this first transition period comes early in the season, then just take a few days off from focused training. It's all right to "exercise", but "training" is forbidden. The purpose is to rest and rejuvenate.
  8. Planning up to the first A race is now complete. For your subsequent A races, you have decisions to make and some periods to leave out. When scheduling beyond the first A race, you will not repeat the Prep and probably not Base 1 and Base 2. However you may want to return to Base 3. You may even repeat Base 3 twice if there are enough weeks remaining until the second A race. (If your basic abilities are still strong, then you may want to start back into training with a Build 1 or Build 2 period.)
  9. Finish filling the period column on the ATP through the end of the season by assigning subperiods that lead to each A race. Remember that for the B races on your schedule, you will include a few days of reduce training to help you be ready for them. A B race that comes at the end of a rest and recovery period is perfect, but not always possible.

 

 

 

 

 

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