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picture1_Excel Sample Sheet 41272 | T2t Training Zones And Ytp Templates


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File: Excel Sample Sheet 41272 | T2t Training Zones And Ytp Templates
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 ...

icon picture XLSX Filetype Excel XLSX | Posted on 15 Aug 2022 | 3 years ago
Partial file snippet.
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)






Sheet 2: T2T-2 YTP sample
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.






















































Sheet 3: Seasonal plan example
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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...Sheet tt training zones energy system zone for ytp detailed hr range hrmax heart rate reserve rpe borg scale blood lactate of mas sustainable time typical interval length recommended wr total work per session entry level workout advanced aerobic endurance ndash up continuous na min to hrs ct anaerobic threshold ant or fartlek based on course profile x effort rest race pace with at maximal speed values will increase from as athlete grows sec short int longer sets in between alactic sprint sprinting lt should not accumulate much during these workouts reps and minutes pure guidelines are steady paced efforts assume has warmedup least the intensity that be required continous hrr corresponds maxhr resting formula calculating target desired exercise rhr max sample months april may june july august sept oct nov dec jan feb march periods macrocycles transit general preparation specific pre comp main competition weeks microcycles competitions tests camps medphysio assessments vs nonspec aero ph...

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