トレーニング計画を作るときの6tips

1. オフシーズンは必要不可欠。

2. トレーニングの増加は前を基に10%程度を目安に。

3. 低強度(zone2)を重視した基礎トレーニングを多く。

4. Cレースはトレーニングに影響しないレース。

5. Bレースはピーク前、Aレースはシーズンのピーク時に行う本番レース。

6. 両レースとも体力を消耗するため、慎重に決める。

1/ Don't skimp on the off-season Athletes who don't take a proper off-season show a decreased response to the most important training late in the season. I see it every time. 2/ Be realistic with load increases Look at what you *actually did* last season and (only) add ~10% to the totals - a little more for novice athletes, a little less for advanced. 3/ More Base than Build If you're a developing athlete, more weeks in your season should be base weeks (with an emphasis on low-intensity aerobic volume) than build weeks. If you wish to accelerate your development - a lot more. 4/ Know what a C-Race is A C-Race is a race that you include that will lead to no change in the training. I.e. you don't taper going in and it leads to no more recovery than a regular key workout coming out. This means racing "a gear down" from a full race effort. If you have a hard time, mentally, doing this, don't include many races "So, what constitutes a 'B Race' and an 'A Race' then?" A 'B Race' is a strong-effort race that you do taper for and recover from, it just doesn't occur at the peak of your fitness - i.e. it's a lead-up race. An 'A Race' is a full-effort race that you fully taper for and recover fully from that occurs at the peak of your fitness for the season. Because you only have one true peak of fitness for the season, you only have one true "A Race". Both have a fitness cost and should, therefore, be used very sparingly.