Season planning 10.13

•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

© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE

Pursuit Athletic Performance

Topics For Discussion

Planning For Your Best Season Ever!

© PURSUIT ATHLETIC PERFORMANCE

Insanity:

Doing the same thing over and over again and expecting a different result.

- Albert Einstein



The will to win is nothing without the will to prepare.

- Juma Ikangaa




What Is Your Background?

What is the ONE THING that will make the greatest difference in you achieving what you want to achieve?!

Have you completed a Season Summary Questionnaire?

How Do You Compare?

What Are Your Strengths and Weaknesses?

Where Are You Coming From?



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?!

Honest – Open minded - Objective Look In The Mirror

Where Are You Coming From?

Types of Goals: Process vs. Performance vs. Outcome



Where Do You Want To Go?

Prerequisites for Goal Setting: Commitment - Belief - Focus

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.

*See: pursuitathleticperformance.com/team-welcome-page/training/plan-your-training/goal-setting-101/



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?

• 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?



Optimal Season (Success) Planning

Are You TRULY READY To Train For Your

Most Important Races?



The Million Dollar Question:



• The athlete on the left isn’t ready to train hard

• The athlete on the right is…


“Don’t put fitness on top of dysfunction.” – Gray Cook


Movement Quality First



These are your planned 2014 Events

A = Top Priority (Peak Performance) Event, B = Benchmark Events (less priority than A), C = Training Events (lowest priority)

Event Date Overall Time

Place/Age

Swim

Place/

Age

Tran 1

Time

Bike/

Mph

Place/

Age

Tran 2

Time

Run/

Pace

Place/

Age

Comments

C-Half Marathon 30 March 2014

B- Half-Ironman 17 May 2014

C-Olympic 20 July 2014

A-Ironman 17 August 2014

Sample Athlete: Annual Planning

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.





Sean Nouvel: Team Pursuit Athletic Performance 2014 Annual Training Plan template

Training Focus / Period Wk Of Mon Tues Wed Thurs Fri Sat Sun

Restoration and Foundation - Wk 1 Nov 4




R - Get Fast-Step 1 - Wk 1 Dec 2





(B-R) Get Fast - Step 2 - Wk 1 Jan 6



Rest - Recovery Jan 27

(B) Take Off - Step 1 - Wk 1 Feb 3




(B) Take Off - Step 1 - Wk 5 Mar 3



Rest - Recovery Mar 10

Rest - Recovery - 70.3 Plan-wk 4 Mar 17

70.3 Plan-wk 5 Mar 24 C-Half Mara

70.3 Plan-wk 6 Mar 31

70.3 Plan-wk 7 Apr 7




70.3 Plan-wk 11 May 5

70.3 Plan-wk 12 May 12 B-Half Iron

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 10 Jun 30

140.6 Plan-wk 11 Jul 7

140.6 Plan-wk 12 Jul 14 C-Olympic

140.6 Plan-wk 13 Jul 21

140.6 Plan-wk 14 Jul 28

140.6 Plan-wk 15 Aug 4

140.6 Plan-wk 16 Aug 11 A-IRONMAN

Rest and Recovery Aug 18

Rest and Recovery Aug 25



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?

Basics and Fundamentals: In This Order

• 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



Recovery

Season planning 10.13

Sports

Transcript of Season planning 10.13