When designing an annual training plan, there are a few things that need to be addressed.
1. Time spent at work
2. Time spent with family or other obligations
3. Time available for training
4. Fitness level
5. Age of athlete
Most plans are built on the principle of progressive overload. Each week builds on the previous week, either in intensity or duration. And every 3rd or 4th week, volume decreases so that the body can recover. Whether the plan uses every 3rd or every 4th week depends on the criteria stated above.
As I was designing my personal plan for the year I accounted for all of these things….sort of.
You see, I’m having a hard time admitting to myself that I need more rest. I’m almost 47 years old, which doesn’t seem old to me. I am in better shape than almost all of my friends. I can train twice a day…
But I only seem to get about 4 hours of sleep when I go to bed. Sometimes I also get a nap or two for an hour. And training twice a day on that little amount of sleep catches up to me. I end up extremely fatigued after a few weeks of training, and then start skipping workouts until I have more energy.
So this past weekend I decided to suck up my pride and re-design my annual plan. Instead of planning a recovery week every 4th week, I’m going to do it every 3rd week. Hopefully this will allow me to tackle all of my workouts with vigor, rather than slogging through the 3rd week and skipping workouts.
Are you in the same boat? Do you push too hard and then end up skipping key workouts because you are too tired? Do you have a training plan? If not, check out my training plans.