What should my winter training plan look like? * Simon Ward

In this week’s podcast there is no guest as I go back to solocast mode and describe how to set up your winter base plan.  In recent months I’ve chatted with some great endurance coaches and scientists such as Dr’s Stephen Seiler, Dan Plews, Paul Laursen, Phil Maffetone, and Alan Couzens. I’ve shared in depth discussions about MAF training , Polarised and 80/20 approaches, as well as High Intensity Interval Training (HIIT).

There’s a lot of cross over with some of these theories, and because training zones are not black and white, I realize that sometimes it can cause confusion.  In this episode, my intention is to clarify all of this and give you my own ‘real world’ interpretation of how to put together a Winter Base Plan with the right balance of endurance, intensity, and strength whilst at the same time protecting you from the continuing threat of coronavirus by not pushing too hard over winter and overtaxing your immune system.

Listen in as I discuss:

• Recap some basic physiological principles and how they apply to your training
• Understanding your goal
• Definitions of MAF training, how to calculate your MAF HR, and some of the variables
• How polarised training (80/20) really works and why it’s an obvious choice for your winter training
• How and when to insert HIIT training into your plan
• Why I feel you should avoid “sweet spot” training during the winter

Your questions answered, including:

• MAF HR zones for athletes over 60 years of age
• Over-reaching - The fine balance between doing enough and too much
• Does MAF work for all levels of athlete experience?

To calculate your MAF HR, please go HERE

Dr. Maffetone reviewed the 180 formula and offered these insights to some of the other factors which might influence your progress HERE

To listen to previous podcasts about some of today’s subjects, please click on the links below:

Dr. Stephen Seiler Talks Polarised training, Part 1 & Part 2

Prof Paul Laursen talking HIIT

Dr. Dan Plews - Training for Ironman

Dr. Phil Maffetone - Staying consistent through the winter

To find out more about Simon’s SWAT programme, please click HERE 

Visit Simon's website for more information about his coaching programmes

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For any questions please email Beth@TheTriathlonCoach.com