Where are you heading
When we get started working towards your goal, you will need to define your goal. Are you looking to do a particular event or multi-day tour, is it for overall fitness, for performance, for exploring.
Each endurance event and active-travel-tour is shaped by its unique characteristics that when put together make up the performance you must deliver.
Once we identify these characteristics, which include distance, terrain, and environmental conditions, we need to look at your current ability to meet these demands.
Training Tools/Equipment
Walking and Running scores among the most popular of activities. It is the most accessible in cost and availability. It needs very little equipment to get started. You could argue that you have already had a bit of practice. New focus might be the difference here on what equipment you will need. The basics are a good pair of walking shoes and a watch. We can likely define more, but I will focus on four directions you can go with walking and running.
Shoes
- Walking
- Hiking
- Running
- Trail Running
- Shoes
- Visor/Hat
- Sun Glasses
- Clothing
- Hydration/feeding
- Watch/Fitness Monitors
What are we working with
We need to know where you are coming from. What is your current fitness and skill level, do you have any current or past injuries/health conditions that can affect your ability to get started. What is your ability to train, what amount of time do you have, what training facilities and terrain do you have access to, what training tools do you have…
If you have the all-clear after taking the Physical Activity Readiness Questionnaire, we can get started on your journey.
I use training history, baseline sessions, movement analysis, a One-to-One Consultation and an athlete profile to get us started. You can see the Athlete Profile Questionnaire here: (Click Here, document at SignNow.com).
Sort of a digital training journal, my clients get TRAININGPEAKS™ Premium to collect Subjective and Objective Training Data in a single platform for an easier overview. This training history will help us identify the training stress each modality has on you.
If we are missing recent training data, baseline sessions can help us find a starting point. These are sessions that give us data on a movement you can hold for an extended period of time… a threshold.
We want to know that you are holding Good Form while training for injury prevention, for efficiency, for force production… we turn to movement analysis, in simple terms the observation of your movements in training. This can be done in person or with videos of the last six months. I use a camera that is waterproof and allows me to see the movement a slower speed. (See list of my equipment here)
- For Walking and Running analysis
- With Running, a treadmill (Laufband) is very useful…
- With running and cycling a video setup centered at hip level from the side, back, and front could be useful
- In regard to camera setting a higher frames-per-second (fps) is important.
Where to go from here
After the initial analysis, Subjective and Objective data will continue to be reviewed, and your training can be adapted to suit the needs identified. With that there will be occasions where training sessions (and performances) can be intense enough that it will give us a new threshold.
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 creating an overall Training Stress. 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)
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.
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.
The Peak Block is something that focuses on the final preparation of a Performance such an Endurance event or Tour.
Running, a closer look
I have now seen many forms of running and seen great performances from the variety. What I do like to consider is how the running form can do in the sense of performance, Prevention of Injury, and Prevention of Cramping during the session.
An individual can use multiple running forms throughout an event. I more recently started adapting my run… Would consider the following:
- absorb landing with quadriceps
- pull body forward with glutes
- allow legs to swing forward (with low exertion)
Of the five functional training exercises above, three of them really cross into training for Running (The Plank/Side-Plank, Glute Bridge, and Single Leg Stand up/Kneel)
Sessions on the running… Depending on your training needs, goals, and current focus you may find the following sessions:
- Aerobic Build (Threshold)
- Steady (Form Endurance)
- Recovery (Active Recovery)
I am not a fan of work on High Force Production in running as I believe it could lead to a high likelihood of injury… I prefer to use the cross training of cycling in this effort.