Early season XTerra prep

I have long promised to post up my own training plan, so here it is. Nothing too earth shattering, but a few important notes. First, this is a tentative plan and often adapts as my schedule changes, and most importantly as my recovery changes; some days I simply don’t recover from training, other days I feel amazingly good. It’s important to note that if you feel really awesome you should STICK WITH YOUR PLAN. After a pretty terrible ride, a friend years ago said to me, “If you feel good, do less. If you feel bad, do less. When you feel ok, maybe then consider doing a little more.” The main message there is that, feeling really good can lead to very poor decisions in training and race strategy. Be smart!

Another note here is that I have not listed any strength training. In reality, I strength train at least 15 min and as much as 45 min after my swim sessions (usually). I have hip issues I need to keep in check, and my shoulder is still off too, so strength training is about injury reduction first and foremost.

Please feel free to comment, or post your own training schedule.

Sched 2014

Written by

3 Comments to “Early season XTerra prep”

  1. Brad says:

    I am a cyclist and listener of the podcast. I’ve been drawn to your work for two reasons:

    • Data. My job consists of changing the minds of physicians in regards to the treatment of a certain disease. Therefore, my conversations all revolve around randomized control trials, p-values, peer reviewed publications, etc. Your focus on the data and science of training is very much appreciated.
    • Scheduling. In my job, I am on the road a lot. Often I’m home late or overnighting somewhere. Many times, these trips can be on short notice. On top of that, I have a family with 2 young kids. Your training philosophies are therefore very appealing to my lifestyle.

    I do have a question that doesn’t seem to get a lot of attention from any of the training gurus, and that is training for a season of several ultra-distance events such as competitive double centuries. Most seem to touch on this topic at some point and mention that their program can be adapted for that type of training, but there doesn’t seem to be much detail.

    Have you ever written extensively on this subject or done a podcast that I’ve perhaps missed? I’d be interested in how non-linear periodization and HIIT can be used to train for these events and what the right balance of endurance work is still needed.

    Keep up the great work!

    • Tradewind says:

      Hi Brad,

      Thanks for the comments; please be sure to write a review! If you can, drop me an email. However, to answer your question in brief, no, this topic has not been covered well, but it’s a great question to cover on the podcast, which I’ll do coming up. But to give you some ideas, non-linear Periodization is probably ideal for your life. It allows you to set a schedule, then rearrange things on the fly. You could easily set a 6 – 12 week with 3 – 4 days training each week. If you miss a day just shift it to the next day or flip things around a bit for that week.

      At a minimum you should have one HIT day per week, which could be 30 sec sprints, as these are easy to recover from. Max, 3 intense days are more than enough and not more than 2 weeks in a row. Add a long ride (3-4 hr) every 3 weeks is enough, but I like to make the most of 2.5 to 3 hr rides by making these hard (ie, ride at one speed uphill, flat and downhill, which is like motor pacing) or adding intervals into a long ride.

      Thanks for listening,

      • Brad says:

        Thanks for the reply! I’ll keep my eyes open for the podcast. Will be nice to have some complete info on the subject. My first attempt at a review on iTunes seems to have not posted for some reason, but I’ll give it another go. Thanks again!