1 long break or 2 short after season

[EspenW]

I am currently coaching 2 girls on the Norwegian U23 cycling team.

They just finished their season, which lasted march-oktober. Last 2 months with lots of races in Belgium/Netherlands.

They are pretty spent, and ended their season with poor results in the Norwegian Cup finals last weekend.(I dont think its cause og overracing, more poor and wrong training between races, lead by the national coach )

What will be best for them:
1. 2 weeks rest, then 3-4 weeks of light training and some cyclecross races, then 2 weeks off again

or

2. 4 weeks rest with just some hiking, maybe som running and swimming. Then gradualy build back to training again

They both will start their 2009 season in Belgium early march. And I hope to start their build for that from a higher level than last year

Doc?

[doc]

hard for me to answer,
as i dont know the motivation of the girls
cyclo xross is harder than cycling so i dont think that is the answer ,
early season
as sitting on their arse doesnt grab me either .
the girls i trained would be so pissed off with their end of season ,
they would want to go after it , like bull terriers .
and i would just temper it a little by saying have 2 weeks of 3 times a week riding for 45 min
then we come back , and go after them .

[Marilyn]

Here is a good basic outline to follow, then tailor the needs to the specific athlete,

Systematic recovery / regeneration plan within a training & competition program

Practical Guidelines:

1.   Always strive to maintain a basic level of health.

2.   Eat wisely, eat enough & ensure adequate hydration (‘7/7’ format).

3.   Restoration of energy and water stores before and after training and competition should be a major priority.

4.   Little evidence for vast majority of ‘supplements / ergogenics’.

5.   Supplementation is not an excuse for a poor diet or unwise nutritional practices.

6.   Rest, recovery & regeneration periods should be planned as integral parts of the training & competition program.

7.   At least one full day per week should be assigned to passive recovery.

8.   Allow for full recovery every 2 weeks.

9.   Every 4 – 6 weeks allow for a 1 – 3 regen days.

10.   Every 16 – 22 weeks there should be a more extended period of planned regeneration.  Typically, 5 – 10 days … some of which will be passive in nature.

11.   Keep a training diary; track VOLUME & INTENSITY.  (mins, hours, metres, km / HR, RPE, own scale), plus other indices (criterion measures, bdw, HRrest etc)

12.   Attempt to ‘individualize’ the training schedule & load; do not blindly follow some ‘famous’ athlete’s regime!

13.   Establish a sound history of basic training involving a critical mass of low intensity training prior to attempting to increase the % of high intensity interval training within a given program.

14.   Monitor the easy / light training sessions / days as carefully as you would the hard / intense ones.

15.   Most experts suggest limiting the number of really intense training sessions to 2 – 3 per 7 – 10 day cycle.

[Marc]

That's not how they do it at ironguides. 

[Paulo]

Group hug, everybody...

[Marilyn]

My outline was a very basic guideline for all. Of course hiring a personal coach to make a program suit you is best. But for those who can't hire a full time coach it is a good GUIDELINE!!

Cheers,
M

[Marc]

Actually it's a pretty great guideline -- sorry if it sounded like I was suggesting the advice was in question! Meant it more as a "there are trade secrets missing" kind of a comment. :-)

[Alexg]

Marilyn,

What do you consider a regen day?  Just light training, or maybe same volume without intensity, or total time off?  Expecially on the 5-10 days worth of regen days. 

[Marilyn]

A regen day is either off or just short and easy. do what makes you feel good, nothing long, nothing hard.REGENERATION of the mind and body!!!!

Cheers,
M