Training Blocks

Training Blocks

Once we had a look at your movement patterns, training data (Subjective and Objective), bucket list, and availability to train, we can start putting together a custom training plan that transforms what you want to accomplish into something you can accomplish.

It starts with making your ultimate goal possible by creating smaller 4-week Training Blocks that become achievable steps leading to what you want to accomplish. The sum of these 4-week Training Blocks is your Training Plan. What is now achievable allows for something that many individuals struggle with… consistency.

Every week in the Training Block has their own Training Objective guided by the overall focus of the Training Block.

This plan is broken down into 4-week training blocks that have a specific training load and focus set for each week. This training load is calculated through formulas of varying intensities and time. Depending on what step you are on in your Training Plan, the focus of the Training Block can be one of three.

  • Preparation (PR)
  • Build (BD)
  • Peak (PK)

Preparation Block

You will start with a Preparation Block (PR) if you are new, unfamiliar, or out-of-habit with doing a particular movement. You may start here if I see that your form needs some adjustment. We want to make sure your form is efficient and resistant to injury before the next step.

Preparation (PR) Block is focused on bringing you to a stable base, characterized with moderate intensity, in preparation of higher training stress. The body is becoming more regular in training and with this used to forces placed on the body, Developing a basic Aerobic Infrastructure and Movement Patterns, basic Stability and Force Production. It is a time of preparing the body for more aggressive forces coming about in the Build Training Blocks. The Training Objectives for each of the weeks in the Preparation Training Block looks something like this:

  • Moderate Intensity/Moderate Volume (MI/MV): The initial week of a Prep training block is defined with Moderate Volume.
  • Moderate Intensity/High Volume (MI/HV) The 2nd week of a Prep training block is defined with Higher Volume.
  • Moderate Intensity/Moderate Volume (MI/MV) The 3rd week of a Prep training block is defined with Moderate Volume.
  • Moderate Intensity/Low Volume (MI/LV) The final week of the Prep training block will focus on Building. After three weeks of volume, the emphasis is now on allowing body to adapt to its stimulus

One additional note for this block… I find it important that if you are in a Preparation Block you should stick to Zone 2 Form Endurance, an intensity where you can still hold a conversation without gasping for air.

Build Block

As your fitness develops performance will likely follow, but at some point, progress in performance may plateau. This may call for a change in Focus… If the goal is to progress in performance and you are at the limits of available training volume, the next Block focuses on Building on the Base. The Build Block (BD). In this block the body is teased with sessions of a particular focus into further developing the Aerobic Infrastructure.

Build (BD): Block is focused on taking you from a stable base and building the fitness needed to accomplish the goal. This training block is characterized with heightening the stress on the body a bit to stimulate a greater change. The Training Objectives for each of the weeks in the Build Training Block looks something like this:

  • High Intensity/Moderate Volume (HI/MV) Initial week of the Build training block is defined with a greater emphasis on Higher Intensity. Not all sessions will be high intensity, but a greater emphasis will be given. Upper Aerobic (Threshold) and Form Endurance will be developed.
  • Moderate Intensity/High Volume (MI/HV) The 2nd week of the Build training block will focus on Training Stress coming from greater amount of Volume at Moderate Intensity. Form Endurance is developed
  • High Intensity/Moderate Volume (HI/MV) The 3rd week of the Build training block will see the return to higher intensity training.
  • Low Intensity/Moderate Volume (LI/MV) The final week of the Build training block will focus on Building. After three weeks of high intensity and volume, the emphasis is now on allowing body to adapt to its stimulus

Preparation (PR) and Build (BD) are the two main blocks of training that will help with building towards your goal, but as you get closer to your event day the focus must shift again. This block is called Peak Block (PK) and depending on how long the individual has trained can be up to 8 weeks.

Enhancement through Training Volume Stress and Recovery

Each training session has a purpose. In effect you are telling your body what you want it to be able to do. A lot of the training is based around holding good form while producing movement at a particular speed. If this is continuous without time to recover, performance will deteriorate, and injury will occur. If the right amount or recovery is allowed enhancement will occur.

Performance of the activity is improved through recovering from the stimulation (focus of the session) in the unique movement. Each training session has a purpose. In effect you are telling your body what you want it to be able to do. A lot of the training is based around holding good form while producing movement at a particular intensity. Total Training Stress, a calculation of Time Spent at particular Intensity should also be considered. For a set amount of training time, Lower intensity brings about a lower training stress then higher intensity. It’s not one or the other, it is a formula of both. By organizing sessions in a particular way over a period of time we start developing certain enhancements.

If someone puts on more effort (intensity) during any time of a session, the time spent in that higher effort creates more stress on the body. In the same regard if a headwind develops on the same training course that you usually cover you have increased the training stress with that head wind by either riding a longer time for the same distance or with more effort for the same time. If this is continuous without time to recover, performance will deteriorate, and injury will occur.

If the right amount or recovery is allowed enhancement will occur. To keep an eye on your training we use TRAININGPEAKS™ Premium to have the training data automatically load from the device you used. We can see how much your training has deviated from the plan and from there we can do some adjustments. Subjective feedback is also very helpful. After completing the session, you can add how difficult you perceived the session to be and how recovered do you feel in your training…. Once you have put in your data, digitally or manually, you can add your subjective feedback on the session.

Sessions are made up of three main parts… Session Preparation, Session Focus, and Session Recovery. The Session Preparation involves getting ready for the focus of the session. On the most part it is activating muscles involved in the activity and increasing Blood Flow plus Range of Motion of these muscles. The planned result of each session dictates the intensities to be used in the Session Focus. The Session Recovery comes towards the end of a session. After placing the body in heightened exertion, the body needs to return to a normal resting state progressively to improve recovery and prevent injury. Sets of Recovery are also paired with sets of high intensities in sessions that call for intervals.