My 2010 training plan
Posted in woodfit chronicles on 14. Feb, 2010
Tonight I got drinks with a friend who mentioned a conversation she had with some trainers from a traditional gym. One of them asked her if she planned on CrossFitting while training for a triathlon, and she said yes. Another trainer immediately chimed in with “you shouldn’t do that.” Luckily she’s going to ignore them and continue CrossFitting while tri training.
This year, I’m going to publish my training plan on this blog, just to show them how they’re wrong.
You can mix CrossFit and triathlon training, so long as you do it with some intelligence. I’m not going to go out and kill Fran then bike 56 miles. CrossFit is a general physical preparedness training method. It’s the foundation of my training. You start from there, and add in your sport.
The premise
The general idea behind my training plan is that strength and power = speed. So I’m going to focus my time on getting stronger, measuring that progress, and then applying it out on the road or in the water.
Contrary to CrossFit methodology, however, I am going to employ a periodized training plan. There needs to be some method to the madness; some periods of building and some periods of rest.
Period 1: Get stronger
In the last couple years of races, I’ve found that getting stronger through CrossFit makes me faster and allows my muscles to work more efficiently. So, I’m working on a 9-week Max Effort Black Box plan to increase my strength by practicing various lifts.
During this time, I’m focused almost exclusively on strength building. I mix in shorter CrossFit workouts (in the less than 15 minute time domain). Run a little, nothing big. Toward the end of the 9 weeks, I’m going to get back in the pool and start swimming again.
Period 2: CrossFit Endurance
Period 2 marks the kickoff of my season. This period will be repeated for each race I want to do, with a 6- to 8-week lead up to the race itself. During this time I’m going to follow CrossFit Endurance workouts for swim, bike, and run. Shorter metcon focus here as well. Longer distance work will be mixed in from time to time, although it will be infrequent.
Period 3: There is no period 3
Basically, I’ll just repeat period 2 when I need to. That’s the beauty of staying with a good level of GPP — you can map out a 6 or 8 week training plan for shorter distance races and do well on it. For longer distance races, I’ll need a little more time, maybe 10 or 12 weeks, but the basic premise goes unchanged.
I’ll keep my Dailymile profile updated with my progress.
Recent Comments