As I come off a couple days where I have been forced off bike and forced to modify my training plan I thought it was worth discussing how I deal with these days personally and how I have helped clients be ready to react to these inevitable changes to the plan.
THE PLAN SHOULD CHANGE
One of the concepts that I try and instill in coaching clients is to use the training plan as a ROUGH PLAN. This is the direction we are heading, the rough progression of intervals/volume/workout types that will move us towards our goal but on any given day we might do less/more or completely different workouts. Embracing this concept helps us avoid over-training and also under-training and the frustration caused by both.
WHEN THE PLAN CHANGES – PICK A FOCUS
Once we have our working confines for the day then we need to be ready to focus on 1 or 2 key things and do a fantastic job practicing them. As an example if you decided to go with a classic 5 x 2 minute hill interval set then you might focus on maintaining a strong posture for the intervals and perhaps on pushing a little extra at the point our mind/body/legs want us to stop or back off to edge ourselves towards a bit more performance. On the flip side, if we decide that today is an off day due to injury/illness we might focus on doing several short sessions of meditation, mobility and/or getting a massage. We could do some work on our bike, we could do annoying phone admin work like hotel booking and insurance selection and focus on being ready for the next day. Selecting 1 or 2 ways we can achieve a daily goal and make progress, just like we do on our training days, makes these off days part of our journey towards our goal rather then a step away from it.
FOCUS ON RECOVERY
On training days and on off-days try to program and set goals around a recovery technique. Sleep, Mobility and Walking are two key ones I focus on. For sleep ensuring we fit in naps, especially if not getting >8 hours or not a ‘great’ sleeper. Bedroom should be quiet, pitch-black, cool and free of screens/electronic/lights. Try to include some meditation/mobility/quiet time before trying to sleep. Mobility is a broad term that can include stretching, yoga, gymnastics, calesthenics, walking, playing with your kids, gentle swimming, massage and several other kooky practices. Basically keep your body moving through the ranges of motion you were given before you decided to be an adult/athlete. A good, very broad, direction to start is to spend time daily squatting low, lunging to at least 90 degrees at both knees with upright torso and putting your arms over your head–you decide how/where you do it. Finally walking is something I have done a ton of and I find the more I do the better everything else in my life goes. Walking serves to help open up tight hips, gets us out moving outside of our ‘workouts’ to get blood moving and add to our daily activity and also can serve as a quiet time, technology free time, family/relationship time. There is very little downside to adding walking to any person’s daily routine. For my business-people clients adding walking meetings and calls to their daily routine has been huge. Getting outside for walks on those days you are feeling tired, tight, sick can be a game changer–gentle movement and sun rarely does harm.
ADJUST THE PLAN
On these days you are off training this is a great place to start adjusting the rough, long-term plan again. Give yourself sufficient time to get back riding and be patient, usually 1-2 days more off/easy after we feel ready to go is wise so build these into the rough plan. Having this rough plan as an evolving map of where you are now and where you want to go will serve to keep you motivated and invested in the process.