Training Planning

The service includes detailed and continuous planning of training schedule tailored to the client's goals over an extended period, lasting no less than one month.

The service realization begins with the completion of a questionnaire to provide the coach with insight into the client's prior experience and training habits. The next step involves identifying and setting the client's goals and selecting races of interest for the upcoming macrocycle, which typically represents a period of one year (or less if starting midway through the season). The size of the macrocycle may also extend beyond one year.

Clearly defined goals are a crucial step and input for an efficient training planning process. If the client knows exactly what they want and what their long-term and short-term goals are, the coach can assist in verifying and validating those goals. If the client has difficulty defining goals, the coach will help define specific, measurable, achievable, relevant, and time-bound goals through communication with the client.

A good training plan is guided by an annual training plan. Creating the annual training plan will be the first step in implementing the client's gathered data and goals. The annual training plan is divided into blocks (mesocycles) typically lasting from 2 to 4 weeks and focusing on various aspects depending on the client's specific strengths and limiters, as well as the goals set in the annual training plan. In practice, each block will focus on one or more elements – for example, one block may focus on the client's limiters, strengths, overall recovery, recovery from injury, base training, mental training, or preparation for an upcoming race. Focusing on one or more elements in a block does not mean completely neglecting all other elements – efforts are made to balance different elements to maintain overall performance and integrity in a discipline or sport.

Blocks (mesocycles) are further divided into microcycles, which typically last from 3 to 7 days. Within microcycles, we elaborate on the goals and focus set in the mesocycle, transition from planning to implementation, and create individual workouts. Each workout must have a purpose derived from the set goals, be well-defined, elaborated, and clear to the client. A training session consists of warm-up, main set, and cooldown, and some of the basic workout goals may include active recovery, endurance improvement, strength improvement, speed development, lactate threshold improvement, aerobic or anaerobic capacity increase, muscle strength improvment through resistance training.

An important part of training planning is continuously monitoring the success of the plan and modifying it as needed. The plan is not fixed and is subject to constant change depending on test results, client goals, changes in external factors, etc. Testing is crucial in identifying the client's strengths and limiters, and besides performance in sport/discipline of focus, we also observe the muscle component – endurance, strength, power, range of motion, and flexibility. Neglecting the muscle component usually leads to muscle imbalances and potential injuries and limited performance.