Pandemic Programming

Test and Reset

Even as event scheduling remains uncertain, athletes need structure in training blocks. Continuous training, even if at a manageable load and intensity, eventually leads to a plateau or burnout. Every stimulus needs progression to see gains in physical fitness. This progression is not sustainable indefinitely, so at some point a training break is required. Creating a time trial or test event to mark the end of 2020, in lieu of an actual race, helps clearly define the end of 2020 and the start of 2021.

Choosing the trial event depends on what is worth working toward.

There are a variety of factors that weigh into this choice:

1. Is it going to be fun and motivating?

2. Are you excited about it?

3. What makes sense from a development perspective?

4. What is available?

5. What is measurable?

6. What is going to address a key weakness in a non-race season? Weighing these options is a good place to start to determine the peak challenge of the season. Athletes are wired differently. In a season as stressful as this one, it makes sense to choose the path of least resistance for this challenge. A good test event leaves you hungry for more and excited about evidence of improvement. Although the following approach does not cater to an athlete’s strengths, the following ideas help keep training fresh and address some commonly seen gaps in proficiency. These are ideas, not rules, so always refer to the above questions when choosing a challenge or test event.

Short Course/Beginner Athletes

For short-course athletes, long stamina riding and sub-threshold intensity long intervals build endurance capacity for stronger finishes in short events. Working on pushing the edges of stamina makes sense for this athlete’s long-term development and addressing the limits imposed by a lot of intensity in a short-course program. Focusing on strength and force production complements this type of training. Without races, losing a bit of speed and sharpness to work on these qualities is an opportunity.

Similarly, athletes newer to the sport with fewer years of training likely require more work on their base aerobic capacity. These athletes need more time at low intensity to build mitochondrial density, allowing them to recover faster from higher-intensity efforts.

For athletes that identify with this description, choosing a stretchdistance goal, or a personal longest-distance ride, motivates more work in the lower-intensity ranges for longer durations. Forgoing some higher-intensity intervals and including more long training days at a comfortable and relaxed pace improve endurance capacity at the lower end. Breaking down the goal into benchmark distances over four to eight weeks, when a ride may progress from 60 to 90 and finally to 120 to 180 km, is a great stretch goal for this group. Similarly, building total weekly elevation or ride volume is also a stretch goal addressing base aerobic capacity via training duration.

Increasing duration requires decreasing intensity of training. Training stress is manipulated via intensity, duration and density, so in this case, choosing lower-intensity sessions – either more often or for longer – is the stimulus required for this goal.

Long-Course/Older/More Experienced Athletes

For long course athletes with no Ironman races on the horizon, focusing on improving speed potential is smart. Focusing this example on cycling potential again, these athletes might focus on maximum force recruitment and power intervals. Improving capacity at above threshold intensity builds greater strength and force production, pulling up the threshold and improving sustainable Ironman pace.

Similarly, working on leg speed at higher intensity is important for Ironman athletes accustomed to leaning on force at low cadence to help maintain efficiency. Higher-cadence riding improves pedalling mechanics and efficiency at all cadences.

Athletes that have been racing for a long time and gravitating toward long events because they feel their speed is eroding also fall into this category. Periodically revisiting speed potential is important for all disciplines of triathlon, and Ironman athletes tend to be the ones who skip this the most frequently.

A good choice for this group is a time trial of anywhere from five to 60 minutes, incorporating training at VO2 max intensities for four to eight weeks. This approach builds the upper end of their aerobic capacity. Pairing this work with attention to aero position is a great way to build durability in aero position and develop a range of speed in that position, which is key for holding a good aero position for the length of an Ironman.

Like the above example, training stimulus intensity must be balanced with duration and density. In this case, choosing higher-intensity efforts while reducing total volume, or adding higher-intensity sessions and decreasing the frequency of highvolume sessions, allows the body to adapt to high-intensity work.

Athletes are all different and have different areas that require improvement, so these are just some ideas. Running tests are also a great choice, and the only reason I haven’t highlighted testing is because they are easier to perform and train for in the deteriorating winter weather.

Once a focus is chosen, set a date as the test event. Start by setting a benchmark. This means performing the test you are planning or a portion of it to measure your ability before you start training for that test. For example, if your test is an hour of all-out riding, test yourself for 30 to 60 minutes of maximum effort. Then train specifically for 60 minutes of all-out effort for six to eight weeks, then rest and test yourself again.

Method

1. Choose test 2. Do a preliminary test to assess current fitness 3. Train to improve that specific quality or skill 4. Test improvement 5. Take a break When the testing week arrives, treat it like a race week. Stay focused on the day, and practise race-day routines, mindset and preparation. Execute your test to the best of your ability. Then use that experience (the choice of test, the preparation, the race week routine, the equipment choices and the results) to inform your decisions for the future. Ask yourself what went right, what went wrong, and how you can improve. After the test date take a break from training. Athletes need a minimum of two weeks (and sometimes more than six weeks) off per year for recovery. This will keep your mind fresh and your body ready to resume training for the 2021 race season.

Creating structure with benchmark testing or personal challenges is a great method for organizing training. This is also a way to measure progress for future goals and maintain your energy and enthusiasm. Ending 2020 on a high note with a peak event helps measure your fitness, provide motivation for a hard block of training and inspire another season of improvement. Make the challenge measurable, meaningful and have fun giving it your best effort.

Melanie McQuaid is a three-time Xterra world champion who lives, trains and coaches in Victoria, B.C.