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Planning For Your Best Season Ever!

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Presentation on theme: "Planning For Your Best Season Ever!"— Presentation transcript:

1 Planning For Your Best Season Ever!
Pursuit Athletic Performance Planning For Your Best Season Ever! Topics For Discussion 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

2 Pursuit Athletic Performance
Insanity: Doing the same thing over and over again and expecting a different result. - Albert Einstein © PURSUIT ATHLETIC PERFORMANCE

3 The will to win is nothing without the will to prepare.
Pursuit Athletic Performance The will to win is nothing without the will to prepare. - Juma Ikangaa © PURSUIT ATHLETIC PERFORMANCE

4 Where Are You Coming From?
Pursuit Athletic Performance Where Are You Coming From? Have you completed a Season Summary Questionnaire? What Is Your Background? How Do You Compare? What Are Your Strengths and Weaknesses? What is the ONE THING that will make the greatest difference in you achieving what you want to achieve?! © PURSUIT ATHLETIC PERFORMANCE © PURSUIT ATHLETIC PERFORMANCE

5 Where Are You Coming From?
Pursuit Athletic Performance Where Are You Coming From? Honest – Open minded - Objective Look In The Mirror 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?! © PURSUIT ATHLETIC PERFORMANCE © PURSUIT ATHLETIC PERFORMANCE

6 Pursuit Athletic Performance
Where Do You Want To Go? 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. Types of Goals: Process vs. Performance vs. Outcome Prerequisites for Goal Setting: Commitment - Belief - Focus *See: pursuitathleticperformance.com/team-welcome-page/training/plan-your-training/goal-setting-101/ © PURSUIT ATHLETIC PERFORMANCE © PURSUIT ATHLETIC PERFORMANCE

7 Planning FOR Your Best Season EVER….
Pursuit Athletic Performance 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? © PURSUIT ATHLETIC PERFORMANCE © PURSUIT ATHLETIC PERFORMANCE

8 Optimal Season (Success) Planning
Pursuit Athletic Performance 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 © PURSUIT ATHLETIC PERFORMANCE © PURSUIT ATHLETIC PERFORMANCE

9 The Million Dollar Question: Are You TRULY READY To Train For Your
Pursuit Athletic Performance The Million Dollar Question: Are You TRULY READY To Train For Your Most Important Races? © PURSUIT ATHLETIC PERFORMANCE © PURSUIT ATHLETIC PERFORMANCE

10 The athlete on the left isn’t ready to train hard
Pursuit Athletic Performance The athlete on the left isn’t ready to train hard The athlete on the right is… © PURSUIT ATHLETIC PERFORMANCE © PURSUIT ATHLETIC PERFORMANCE

11 Movement Quality First
Pursuit Athletic Performance Movement Quality First “Don’t put fitness on top of dysfunction.” – Gray Cook © PURSUIT ATHLETIC PERFORMANCE

12 Sample Athlete: Annual Planning
Pursuit Athletic Performance Sample Athlete: Annual Planning 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 Swi m Plac e/ Age Tran 1 Time Bike / Mph Tran 2 Run/ Pace Comments C-Half Marathon 30 March 2014 B- Half-Ironman 17 May 2014 C-Olympic 20 July 2014 A-Ironman 17 August 2014 © PURSUIT ATHLETIC PERFORMANCE © PURSUIT ATHLETIC PERFORMANCE

13 Annual Planning: Who Is This Triathlete?
Pursuit Athletic Performance 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. © PURSUIT ATHLETIC PERFORMANCE © PURSUIT ATHLETIC PERFORMANCE

14 Training Focus / Period
Pursuit Athletic Performance Sean Nouvel: Team Pursuit Athletic Performance Annual Training Plan template Training Focus / Period Wk Of Mon Tues Wed Thurs Fri Sat Sun Restoration and Foundation - Wk 1 Nov 4 Restoration and Foundation - Wk 2 Nov 11 Restoration and Foundation - Wk 3 Nov 18 Restoration and Foundation - Wk 4 Nov 25 R - Get Fast-Step 1 - Wk 1 Dec 2 R - Get Fast-Step 1 - Wk 2 Dec 9 R - Get Fast-Step 1 - Wk 3 Dec 16 R - Get Fast-Step 1 - Wk 4 Dec 23 R - Get Fast-Step 1 - Wk 5 Dec 30 (B-R) Get Fast - Step 2 - Wk 1 Jan 6 (B-R) Get Fast - Step 2 - Wk 2 Jan 13 (B-R) Get Fast - Step 2 - Wk 3 Jan 20 Rest - Recovery Jan 27 (B) Take Off - Step 1 - Wk 1 Feb 3 (B) Take Off - Step 1 - Wk 2 Feb 10 (B) Take Off - Step 1 - Wk 3 Feb 17 (B) Take Off - Step 1 - Wk 4 Feb 24 (B) Take Off - Step 1 - Wk 5 Mar 3 © PURSUIT ATHLETIC PERFORMANCE © PURSUIT ATHLETIC PERFORMANCE

15 Rest - Recovery - 70.3 Plan-wk 4
Pursuit Athletic Performance Rest - Recovery Mar 10 Rest - Recovery 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 8 Apr 14 70.3 Plan-wk 9 Apr 21 70.3 Plan-wk 10 Apr 28 70.3 Plan-wk 11 May 5 70.3 Plan-wk 12 May 12 B-Half Iron May 19 140.6 Plan-wk 5 May 26 140.6 Plan-wk 6 Jun 2 140.6 Plan-wk 7 Jun 9 140.6 Plan-wk 8 Jun 16 140.6 Plan-wk 9 Jun 23 140.6 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 Aug 25 © PURSUIT ATHLETIC PERFORMANCE © PURSUIT ATHLETIC PERFORMANCE

16 Basics and Fundamentals: In This Order
Pursuit Athletic Performance Basics and Fundamentals: In This Order Movement Quality: Gait Analysis (on site or virtual) [Movement quality is a MOVING Target] 1a. core stability / appropriate mobility & flexibility Functional Strength Skill Development Running Durability Running Speed Development Bike Power Development The Rest… What should YOUR priorities be? How should YOUR list look? © PURSUIT ATHLETIC PERFORMANCE © PURSUIT ATHLETIC PERFORMANCE

17 Recovery Within a training session Within a training week
Pursuit Athletic Performance Recovery 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 © PURSUIT ATHLETIC PERFORMANCE © PURSUIT ATHLETIC PERFORMANCE

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