If you are looking for more structure around your weekly workout routine or just getting started with your preparation for the 2016 spring time events, hiring a coach to create a custom training plan based around your goals, fitness and time available to train can help you meet your goals, avoid overtraining and likely have far greater success come race day. What is t2coaching?

My full time job is coaching both local and athletes around the world.

Coaching out of town athletes involves working from home, creating  new or revising current training schedules via training peaks, communicating via email and phone.  I also meet with individuals for consultations and swim training.

I continue my coaching education reading articles and discussing training philosophies with athletes and other coaches. I have developed my own system and outline below what goes into a t2coaching training plan program to help you  understand what needs to be done to prepare for a new season. The art of coaching is the ability to manipulate frequency, intensity and duration to allow that athlete to develop peak performance as they taper for their goal race.

When I am coaching an athlete I create their plan based around their schedule. How much time they have to train, workout history, race experience, and current goals.

Someone who wants to “finish” an event will not follow the same plan as someone who had more experience with the time goal

Below are 5 simple steps I follow to help create the plan appropriate for you.

Step 1: Determine your goal event
When I start coaching an athlete, before I write the details of their plan, they fill out a detailed questionnaire and we discuss their goals and experience. If you’re new to your sport, your goal is likely to be to finish and your plan will involve building a foundation, skills and drills necessary to cross the finish line healthy. If you’re a seasoned athlete in your sport, your goal might be to set a new PR and your plan will involve more frequency, duration and intensity, maybe even injury prevention and strength training.

Step 2: Set up an Annual Training Plan outline
I follow the concept of periodization and phases of training to set up an Annual Training Plan calendar. I split the training “year” into phases, as determined by the event you are training for, and how much time you have to prepare. Based on how long they have to train before the goal race, I divide the training season (3,6, 9 or 12 months) into periods or phases which make up their Annual Training Plan. Each phase has a specific goal or purpose and length, depending on the athletes experience, strengths, weaknesses and how much time they can train. The number of weeks/months until race day and the length of the event will determine how much time the athlete needs to train.

Step 3: Set up Phases of Training

Each phase represents a 4-12 week block of time. Starting with the race date and working backwards.
Phase 1: Taper, 7-21 days
Phase 2: Build race specific intensity, 4-8 weeks.
Phase 3: Base, a foundation, 8-16 weeks. Lower intensity, skills and strength workouts
Phase 4: Prepare the body to train, 2-6 weeks. Cross training, strength training, getting into a training groove.
Phase 5: Transition, taking some time off at the end of your season.

Step 4: Fill in the weekly details.
First, I schedule your days “off” from training.
Next, I fill in your “long” training days determined by the event you signed up for.
Then, I fill in any group workouts such as masters swim, rides or runs
Finally, the rest of your workouts including duration and intensity, dependent on the phase of training, intense training days, followed by recovery days

Sport specific intensity is determined by the distance of the athlete’s event as well as baseline testing protocols. Intensity is measured via heart rate or power and is very specific to the athlete’s current fitness when the build period starts as well as their SMART goals for their event.Step 5: Be Mindful

As your coach, I know one training plan does NOT fit ALL. You keep a log, communicate with me, and listen to your body to avoid overtraining, injury and burnout. I am flexible and update your training plan when needed. Sometimes your rest week comes at an unplanned time if you get sick, travel or weather gets in the way of your workouts for that day or week.

Anyone can find a training plan online, knowing what you do with the plan with the expertise of a coach can keep you healthy and strong to set you up for a strong performance. Haphazardly training without a purchase and not understand the training lingo can can lead to an season full of injury and illness and sub par performances.

Need more guidance? Contact wendy@t2coaching to set up a consulation or inquire about her coaching services.

To learn more about t2coaching fill out the online athlete profile and contact [email protected]