This Weekend

Thought I’d give an idea of what a training weekend looks like on a full volume training week. Some people might think it’s pretty light, some might think its pretty intense. For me it’s an excellent mix of activities, that leaves me pretty tired at the end of the weekend and well set up for a good night’s sleep on Sunday. This particular schedule constitutes what I’ll be getting up to this weekend;;

FRIDAY NIGHT; 3km Time Trial. This is all over very quickly, but hurts like hell. It’s maximum effort on the treadmill for 10 minutes. My heart rate will spike to about 185 beats per minute (95% of its maximum), and lactic acid build up in the latter stages will be excruciatingly painful. I’ll sweat an awful lot, and be very close to collapse at the end of the session. A workout that’s all about speed.

After the run, it’ll be home for some food, and a bit of rest and relaxation. The only other session I’ll do is a very brief situp group, of around 50 situps. After that I’ll be taking it easy until bedtime.

SATURDAY; 2 Hour Ride. This is done from 10:00 – 12:00. The course goes over the upland Charnwood Forest, and encompasses some serious hills, with a couple of thousand feet of ascent involved. The pace will be moderate, it’s all about time in the saddle rather than speed over this distance. I’ll keep to an average speed of just over 17mph. My heart rate won’t go much above 164 (84% of maximum), and for the most part will be around 140 (72% of maximum).

After the ride, I’ll have a swift shower, get some food on board and put my feet up for a little while before heading out to the gym.

1800m Swim. This is a technique and time trial session. I’ll do a 400m warm up, then technique work, and then a time trial. I won’t go flat out in the time trial, but will push myself hard, trying to incorporate some of the technique work I’ve done earlier in the session. Not a huge swim, but my big volume swims are with the club on Wed and Thursday (3000m and 2800m respectively).

After the swim it’s a rapid turnaround, more food on board, before loading the car in readiness to depart for Wales. Just before I go I’ll work in a swift pressup set (50 all told). In my car will be a rucksack full of my mountaineering kit, some food, and a running pack. I’ll get to the Youth Hostel for 19:30, get a bit more food on board, and then hit the rack at 9.

SUNDAY; Early start at 5. I’ll (quietly hopefully) leave the bunk room, and get some breakfast in me. It’ll be then time for the first session on the day at 6.

90 Minute Run. This is a steady run, across mountainous terrain. I won’t push the pace at all, but will instead grind out the distance at a moderate speed, probably watching the terrain a bit more than usual as it’ll be icy at height. Running kit will be a bit more technical than for my weekday runs. I’ll have a running pack with a water reservoir, a map in the bag, a headtorch on, a waterproof outer jacket over my base layer, and waterproof fell running trainers on. Always a bit uncomfortable at first, these runs are made worthwhile when you get to be one of the few to see the sun rise over the mountain tops.

6 Hour Hike. After the run it’ll be back to the car to get changed into my hiking kit. Ice and crampons will be a must at 3000ft in the Snowdonia winter. I’ll cram in some more food, and then set off up the mountain. The hike will be a good 6 hours, covering three mountains in total (two of 2500ft + and one monster, Glyder Fach, at over 3200ft). Forecast isn’t good, so good navigation is a must, otherwise it gets dangerous. I’ll have a rucksack on with full safety kit, and a couple of weights tossed in for good measure. It’ll be a good low intensity high endurance workout, which will complement my earlier run nicely.

After the hike I’ll load up the car, and head back to Leicester, eating my lunch along the way and stopping for a 30 minute kip along the way if needed. Once back in Leicester I’ll unload, unpack, and have another snack, before cracking out 50 situps and working through some Takewondo patterns. After a long shower, I’ll put my feet up, crack open a beer and put a film on, a good weekend of training in the bag.
That’s the plan anyway…


25/02/2010