In order for a sports event such as For example, to be optimally prepared for a marathon, you need a training plan. This is how you make sure that you’ve really done everything in training. After all, good performance is only possible with good preparation.
Individual works best
Everyone is different and so every training plan should be adapted to the individual requirements. Several factors play a role here:
How is your starting point? Are you just starting out in sports or are you already quite fit and looking for more performance-oriented training?
What are your goals? Do you want to get fitter or do something for your health? Or do you have a very specific event in mind?
How much time do you have until the sporting event you want to take part in?
Remember that while you want your goals to be challenging, they should always be realistic.
The mold is best built up in cycles.
Check out how long you have until race day.
- Then create the plan in the form of cycles.
- Divide the period up to the competition into phases: first you should start a general training phase, where you define the foundation. The closer the competition gets, the more specific you train. The scope and intensity are increased. In the next phase, reduce the scope again, but keep the intensity high. Shortly before the competition you only maintain a basic tension with a little activity, but the training is reduced. This will fill up the memory and regenerate.
- The plan for the individual weeks adheres to the 3: 1 principle: After three weeks of exercise, which is regularly increased, a week of rest with little training should follow, in which the set stimuli work.
- In the individual weeks you proceed in the same way: three days of increase and load, then one day of rest. For concentric sports (cycling or swimming), you can also do a 5: 1 cycle.
- Turn the right screws
Remember that you have several options for changing the load as you exercise. You can increase the exercise intensity or increase the extent of the exercise. You can also change the extent via the stimulus density and the training frequency.
Most important principle
Always remember to train smartly. That means you set strong training stimuli, because otherwise the body will not adapt and you will not increase your performance. Be careful, however, otherwise there will be an overload. You need enough regeneration, otherwise in the worst case you will not even take part in the event because you have overdone it and are not allowed to do any sport for a while.
Determine the basic level
It is always wise to take a test at the beginning to determine your level of proficiency. Then creating a training plan becomes easier and you can train more specifically. Don’t just rely on lactate tests, though. Certain sports sometimes lead to lactate tolerance, which, if only doing this test, leads to overload. Additional spiroergometry is worthwhile.
Diet is also important. In order to increase your performance optimally, you have to supply your body with the nutrients that are suitable for the respective competition. Find out about it.
If you follow these tips, nothing stands in the way of optimal training preparation. Have lots of fun with it.