Filetype Excel XLSX | Posted on 15 Aug 2022 | 3 years ago
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245x Filetype XLSX File size 0.03 MB Source: nordiqcanada.ca
Sheet 1: T2T training zones
| Energy System | T2T Training Zone (for YTP) | T2T Training Zone (detailed) | HR Range (% HRmax)* | Heart Rate Reserve3 | RPE Range (Borg Scale) | Blood Lactate1 | % of MAS | Sustainable Time | typical interval length | recommended W:R | recommended total work time per session | entry level workout | advanced workout |
| Aerobic | ZONE 1-2 | Endurance | ~ 60 – 80% | ~50-65% | 7 – 12 | 1.0 | ~50-65% (up 75% for zone 2) | 45' - 180' | continuous | n/a | 30 min to 2 hrs | CT2 for 30 to 60 min. | CT for 1.5 hrs to 3 hrs |
| ZONE 3 | Anaerobic Threshold (AnT) | ~ 80 – 90% | ~ 80% - 85% | 13 – 15 | ~ 2.5 | ~ 80% - 90% | 20' - 30' | 4-10 min or fartlek | 2-3:1 or based on course profile of fartlek | 15-30 min | 3 x (5 min. effort / 3 min. rest) | 2 x (10 min. effort / 5 min. rest) | |
| ZONE 4 | Race pace | ~ 85 – 95% | ~ 85% - 95% | 15 – 17 | ~ 4.5 | ~ 85% - 95% | 10' - 15' | continuous | n/a | 10-20 min | race with 10 min. at race pace | race with 15-20 min. at race pace | |
| Maximal Aerobic Speed (MAS) | 95 – 100% | 100% | 17 – 19 | ~ 5.0 to 8.0 (lactate values will increase from ~ 5.0 to ~8.0 as athlete grows) | 100% | 2' - 5' | 15-90 sec | 1:1 for short int. to 1:2 for entry level or longer int. | 4-8 min | 8 x (30 sec. effort / 60 sec. rest) | 2 sets of 3 x (90 sec. effort / 2 min. rest) with 10 min rest in between | ||
| Anaerobic Alactic | SPRINT | Sprinting | N/A | ~ 130% | 20 | < 2.5 (should not accumulate much lactate during these workouts). | ~ 110-130% | 10 to 20 sec | 10-15 sec | rest 2 to 4 min between reps and 7-10 minutes between sets | 1-1.5 min | 6 x (10 sec. effort / 3 min. rest) | 2 sets of 4 x (15 sec. effort / 3 min. rest); 10 min. between sets |
| SPEED | Pure Speed | N/A | ~ 130% | 20 | N/A | ~ 130% | 2 to 10 sec | 2-10 sec | rest 2 to 4 min between reps and 5-7 minutes between sets | 30-45 sec | 6 x (5 sec. effort / 3 min. rest) | 2 sets of 4 x (8 sec. effort / 2 min rest); 5 min. between sets | |
| 1lactate guidelines are based on steady paced efforts and assume athlete has warmed-up to at least the level of intensity that will be required during the workout | |||||||||||||
| 2CT = Continous Training | |||||||||||||
| 3Heart Rate Reserve (HRR) corresponds to MaxHR - Resting HR | HRR Formula for calculating target HR: | Desired Intensity (% MAS) = (HR during exercise - RHR) / (Max HR - RHR) |
| Months | April | May | June | July | August | Sept. | Oct. | Nov. | Dec. | Jan. | Feb. | March | |||||||||||||||||||||||||||||||||||||||||||
| Periods (macrocycles) | Transit. | General preparation | Specific preparation | Pre comp | Main competition | ||||||||||||||||||||||||||||||||||||||||||||||||||
| Weeks (microcycles) | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 | 47 | 48 | 49 | 50 | 51 | 52 | |||
| Competitions and tests | X | X | X | X | X | X | X | X | X | X | X | X | X | X | X | ||||||||||||||||||||||||||||||||||||||||
| Camps | X | X | X | X | X | ||||||||||||||||||||||||||||||||||||||||||||||||||
| Med/physio assessments | X | X | X | ||||||||||||||||||||||||||||||||||||||||||||||||||||
| Specific vs non-spec. % | 10/90 | 20/80 | 30/70 | 50/50 | 60/40 | 70/30 | 80/20 | ||||||||||||||||||||||||||||||||||||||||||||||||
| ZONE 1-2 (Aero. Endurance) | Physical and mental regeneration; low volume and intensity | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
| ZONE 3 (Anaer. Threshold) | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| ZONE 4 (MAS/RACE) | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Anaerobic Lactate Sprint | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Alactic Sprinting | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Core Strength | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Endurance strength | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Hypertrophy strength | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Power/plyometrics strength | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Max strength | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Flexibility | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Technique focus | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Race tactics/strategies focus | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Mental training focus | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| #of intensity per week (Z3-4) | 0-1 | 1 (up to 2 on some weeks) | 2 (most weeks | 2-3 | 2 (most weeks) | 2-3 (includes races) | |||||||||||||||||||||||||||||||||||||||||||||||||
| # of Sprint/Speed per week | 0 | 1-2 | 2 | 2 | 2-3 | 1-2 | |||||||||||||||||||||||||||||||||||||||||||||||||
| Monthly Hours | 20 | 30 | 41 | 40 | 52 | 47 | 42 | 45 | 40 | 35 | 30 | 37 | |||||||||||||||||||||||||||||||||||||||||||
| high priority = high development | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| medium priority = moderate development or high maintenance | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| low priority = minimal maintenance | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| not a priority at all = should be avoided | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
| * | Max Strength should only be initiated by athlete who have completed their growth spurt. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Period | General Perparation | |||||||||||
| Month | May | June | July | |||||||||
| Specific/Non Specific | 20% specific: 2-3 sessions of rollerskiing, 1-2 of ski bounding max this month; Rollerskiing focus on double poling | 30% specific 4 sessions of rollersking and 1-2 sessions of ski bounding | 40% specific: 4-5 rollersking session and 2-3 ski bounding sessions | |||||||||
| 80% non-specific: Most workouts done running and cycling building up capacity. Emphasis on longer road bike rides. | 70% non-specific: Mix of cycling and running. Add in paddling workouts if available | 60% non-specific: Increase running volume; can do some longer bike rides | ||||||||||
| Aerobic Capacity (ZONE 1) | Up to 2hrs 30min varying modes | Up to 3hrs Start to build up trail running volume to 1.5hrs | 3.5hr bike and rollerskis this block, up to 2hrs trail running (mix of hiking and running) | |||||||||
| Aerobic Threshold (ZONE 2) | 1-2 sessions per week of 30-35min per session | 1-2 sessions per week up to 40min per session | 0-1 session per week up to 45min | |||||||||
| Anaerobic Treshold and Aerobic Power (MAS, Race etc)(ZONE 3-4) | 0-1 session per week 20-25min per session (rest and work) | 0-1 session per week 20 to 30min per session | 1-2 session per week non specific | 1-3 sessions per week, mix of specific/non-specific | ||||||||
| Anaerobic Alactatic (SPEED) | 1-2 mini sessions as warm up | 2 sessions as warm up, one stand alone | 3 sessions as warm up | |||||||||
| Alactic Sprint | 1 session combined with aerobic power | 2 sessions combined with aerobic power | ||||||||||
| Strength | Anatomic Prep phase 2x 1hr per week, plus 2x20min core and posture sessions | Hypertrophy routine | Max strength | |||||||||
| Specific (Endurance) Strength | 1 session of 30min per week of LO, DP. Build to 45min | 1-2 sessions build to 50min | Build to 1hr can do shorter (30-45min) as hill repeats | |||||||||
| Competitions | 1-2 Orienteering races this month | 5 peaks running race | Rollerski Time Trial | Spartan Race | Sprint Time Trial | |||||||
| Mental Skill | Goal setting and interval plan execution | Relaxation and Activation drills during practice | Camp goal setting | Review race plans for Time Trial | Imagery before races and intervals | |||||||
| Weekly training hours | 13 | 14 | 15 | 8 | 17 | 15 | 20 | 8 | 18 | 16 | 22 | 8 |
| # Team Practices this week | 3 | 2 | 4 | 2 | 3 | 2 | 4 | 2 | 3 | 3 | 5 | 2 |
| Med/Physio Assessments | Doctors check up | Physio check up | ||||||||||
| Monitoring | HRV | HRV | Sub max treadmill, HRV | Performance testing at lab, HRV | HRV, Lactates during intervals | HRV, Lactates during intervals | HRV | Sub max treadmill, HRV | HRV, | HRV | HRV Latates | Sub max treadmill, HRV |
| Flexibility | Introduce dynamic stretching routine | Stretching at 2 practice per week | Stretching at 2 practice per week | Stretching at 2 practice per week | Introduce new dynamic routine | Dynamic and static (cool down) stretching at practice | Dynamic and static (cool down) stretching at practice | Dynamic and static (cool down) stretching at practice | New Physio routines | Physio routines included with strength sessions | Physio routines included with strength sessions | Physio routines included with strength sessions |
| Technique focus | Return to rollersking, balance and agility exercises | Double pole and legs only technique and drills. Focus on technique fundamentals. | Individual video technique work. Film at all rollerski practices. | |||||||||
| Mental Focus | Goal setting, both seasonal and for practices. Practice goal sheet used at 4 practices this month. | Technique visualization drills used as part of all interval sets this month | Focus drills. Especially switching focus drill used on long skis 3 times per month. | |||||||||
| Camps/Special Events | Goal setting with coach | Ski with L2C | Hiking Weekend | Tremblant Training Camp Team meeting for race season planning | Ski with L2C | Physio Check up | Placid training camp | Ski with L2C | ||||
| Key workouts this week | Orienteering Race goal setting , New strength in gym | Tempo Run, Interval plan execution | Big Road ride to Mt Hood | Long hike | Long trail run | New gym routine, 5 peaks race | Uphill ski striding intervals, long double pole session | Time Trial | Spartan race | Uphill running threshold | Two 3hrs + rollerskis | Spint time Trial workout |
| Notes | 6 Week block focusing on return to training and aerobic endurance training | 6 week block with lots of running and ski striding – Ana. Threshold focus | ||||||||||
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