No doubt everyone reading this has heard of or used an off the shelf, prefab, “canned” training plan. They are a big improvement over winging it, and a great time saver for athletes who know how to train but lack the time or incentive to write their own. One really big limitation of such plans is the lack of flexibility.
Having a coach can overcome this limitation, but only if the coaching arrangement allows this level of flexibility. Training in a group or team means doing the same activity at the same time. A good group session should allow for two or three ability levels, but if it is a run day, you run. What if you are already a good runner, and it’s swimming that needs work? That sounds like me!
This is the situation I found myself in after Honu, when I failed to make the swim cutoff. Beyond a certain level of endurance, swimming is skill based, and the best way to improve is more days in the water. Not just more time. More sessions. But where do those days come from when my routine is already full?
A dynamic training plan is built upon a framework. It is quite possible that week after week the actual training never follows the framework exactly. Bad weather, family obligations, and changes in work schedule can all require adjustments. Still, it helps to have a framework. The framework should cover a mesocycle, four weeks for younger athletes, three weeks for us older types. Or, at least, one week.
A framework should have a specific goal. This will guide the give and take that goes into creating the actual workouts. It is possible that a goal will be accomplished in one mesocycle – reduced running, say, to care for an overuse injury – but typically the framework must be repeated for two or three mesocycles to achieve the desired improvement.
My goal after Honu is to improve my swimming efficiency. Until now I have been averaging two swims per week. There is agreement amongst coaches that two workouts per week per activity is barely enough to sustain performance. To improve requires at least three. Clearly, the only way to squeeze in nine workouts per week is to have two-a-days. A senior athlete working full time is likely to find a two a day framework too taxing. Without adequate rest and recovery the process becomes a drag, a death march, and progress comes to a halt.
The framework I came up with moves most runs to lunchtime, which requires changes to my meal design to allow me to eat at my desk after my run. A sandwich instead of last night’s leftovers. (It is a long walk to our break room where the microwave is located.) Another significant change is a reduction in bike sessions. The way I see it, I don’t need a great bike segment if I can’t finish the swim. Here is what I have, so far.
| Day | AM | Noon | PM |
|---|---|---|---|
| Monday | -- | Run | Flexibility |
| Tuesday | Bike, HIIT | -- | -- |
| Wednesday | Swim, HIIT | Run | Strength |
| Thursday | Swim, endurance | -- | -- |
| Friday | Swim, technique drills | Run | Strength |
| Saturday | Swim, endurance | -- | -- |
| Sunday | Bike, or run, endurance | -- | -- |
Again, this is a framework, not a training plan. I do expect most days to follow this plan. What will tighten up are the exact workouts assigned to each session.
This is the same approach I use with my athletes. We have ongoing conversations about what is doable, and build on the foundation these discussions create. The most important thing is to keep the athlete healthy injury free, and experiencing joy in the process.