Earlier I post my goals for 2012, my primary goal: Qualifying for the Xterra World Championships, and three goals one for swimming, biking, and running that I believe will help me reach those goals. These goals are important to improving, but more important are the steps that you are going to do to reach those goals. I created a report card to monitor, and motivate me to make sure I'm taking the step I need to in order to reach my goals. One step that I didn't include in my report card, but have already taken was to stop competing in cyclocross races. I've enjoyed cyclocross racing over the last several years, but I found that I didn't continue to swim or run during the fall, and with races every weekend I didn't get in consistent blocks of training.
I will give regular updates on my training grades through the year. Unfortunately what I've posted below doesn't look as good as the one I made on Excel (the format didn't transfer very well).
Swimming
Swim 3 times a week
4x=A+ 3x=A- 2x=C 1x=D 0x=F Per week
Swim with focus on one form issue
4x=A+ 3x=A- 2x=C 1x=D 0x=F Per week
Most of swimming intervals for time (minimal "junk"/unstructured yards)
3x=A 2x=B 1x=C 0x=F Per week
Work on 3rd stroke breathing
2x=A 1x=C 0x=F Per week
Work on kicking and back strength trough backstroke
3x=A+ 2x=A 1x=C 0x=F Per week
Biking
Continue interval workouts
2x=A 1x=C 0x=F Per week
Regular long rides 3.5hr+ (mountain or road)
4x=A+ 3x=A- 2x=B 1x=D 0x=F Per 2 weeks
Mountain bike often 3x+ every two weeks
4x=A+ 3x=A- 2x=B 1x=D 0x=F Per 2 weeks
Mountain biking at race pace (MTB interval workouts)
2x=A 1x=C 0x=F Per 2 weeks
Mountain bike with others
1x=A 0x=F Per 2 weeks
Handling technique (manualling, bunny hopping, square edge bumps
2x=A 1x=C 0x=F Per 2 weeks
Regular Power Crank Rides 3x+ every two weeks
3x=A 2x=B- 1x=D 0x=F Per 2 weeks
Running
Wider variety of interval workouts (:30-2, 3-5, 20) 2 types per 2 week
2 Types=A 1 Type=F Per 2 weeks
More Bricks
4x=A+ 3x=A- 2x=C 1x=D 0x=F Per 2 weeks
Weekly hilly long runs 1:30+
1x=A 0x=F Per week
Work on improving running form
2x=A 1x=C 0x=F Per week
Trail run 1x+ per 2 weeks
3x=A+ 2x=A 1x=B 0x=F Per 2 weeks
Other
Plyometric workouts 1 per week
1x=A 0x=F Per week
Foot exercises 3x per week
3x=A 2x=B 1x=D 0x=F Per week
Core workouts 3x per week
3x=A 2x=B 1x=D 0x=F Per week
Resistance training (2x per week start of year, 1x per week later)
2x=A 1x=C 0x=F Per week
Yoga 2x per week
2x=A 1x=C 0x=F Per week
I will give regular updates on my training grades through the year. Unfortunately what I've posted below doesn't look as good as the one I made on Excel (the format didn't transfer very well).
Swimming
Swim 3 times a week
4x=A+ 3x=A- 2x=C 1x=D 0x=F Per week
Swim with focus on one form issue
4x=A+ 3x=A- 2x=C 1x=D 0x=F Per week
Most of swimming intervals for time (minimal "junk"/unstructured yards)
3x=A 2x=B 1x=C 0x=F Per week
Work on 3rd stroke breathing
2x=A 1x=C 0x=F Per week
Work on kicking and back strength trough backstroke
3x=A+ 2x=A 1x=C 0x=F Per week
Biking
Continue interval workouts
2x=A 1x=C 0x=F Per week
Regular long rides 3.5hr+ (mountain or road)
4x=A+ 3x=A- 2x=B 1x=D 0x=F Per 2 weeks
Mountain bike often 3x+ every two weeks
4x=A+ 3x=A- 2x=B 1x=D 0x=F Per 2 weeks
Mountain biking at race pace (MTB interval workouts)
2x=A 1x=C 0x=F Per 2 weeks
Mountain bike with others
1x=A 0x=F Per 2 weeks
Handling technique (manualling, bunny hopping, square edge bumps
2x=A 1x=C 0x=F Per 2 weeks
Regular Power Crank Rides 3x+ every two weeks
3x=A 2x=B- 1x=D 0x=F Per 2 weeks
Running
Wider variety of interval workouts (:30-2, 3-5, 20) 2 types per 2 week
2 Types=A 1 Type=F Per 2 weeks
More Bricks
4x=A+ 3x=A- 2x=C 1x=D 0x=F Per 2 weeks
Weekly hilly long runs 1:30+
1x=A 0x=F Per week
Work on improving running form
2x=A 1x=C 0x=F Per week
Trail run 1x+ per 2 weeks
3x=A+ 2x=A 1x=B 0x=F Per 2 weeks
Other
Plyometric workouts 1 per week
1x=A 0x=F Per week
Foot exercises 3x per week
3x=A 2x=B 1x=D 0x=F Per week
Core workouts 3x per week
3x=A 2x=B 1x=D 0x=F Per week
Resistance training (2x per week start of year, 1x per week later)
2x=A 1x=C 0x=F Per week
Yoga 2x per week
2x=A 1x=C 0x=F Per week
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