Make a plan
Its Wednesday morning and I’ve just awoken after a much needed lie on.
We are half way through our 1-week winter training camp in Cambrils Spain and the bodies are getting tired.
Firstly I’ll cover the camp properly in a subsequent blog post but just briefly, what a place to train and what a super group of people we have on board this year!
With two coaches here Anthony and I wanted to make the week enjoyable but also have everyone reap the maximum gains possible in terms of training adaptations.
While this week is a camp there is still a great deal of autonomy involved, groups are broken up some ride hard and long others ride easy and short depending on their level and what they feel like on the day.
Yesterday was day 3 of a three-day block for myself, which was the bones of 15 hours training in 3 days.
So today we had a lie in and as I look across at Anthony’s mad looking head asleep in the single bed across the room I know it was good timing.
Make hay while the sun shines?
I actually like this saying on a normal day but this is a mistake I have made countless times and one that would have been made by a lot of the guys/gals on this camp without our input.
When you get away for training camp it is really important to make a plan in regards to a general outline of what happens each day (if its not already done so by a coach)
The general trend a sunny training camp takes is huge volume to the point the overload far exceeds a big week at home after just a few days.
Then the quality of sessions gets worse and worse before you finally jet off home completely shattered.
This is why a weeklong training camp needs one day at the very least with a full emphasis on recovery.
Once it was mentioned to the crew yesterday one or two said “nah I think I’ll ride for two or three hours tomorrow rather than five or six, I’ll be back in the rain next week I want to make the most of the trip”.
This seems fair enough but the quality of the last few days would be very poor as a result.
Alongside poor quality training you need to ask yourself what you’re training for.. i.e. Are you training to meet the demands of the sport or are you headless chicken riding ?
Also you could be putting yourself at huge risk of illness and injury if the overload is too severe.
When on a training camp take a couple of days and put them into blocks.
For me that might be 3 days on 1 day off…
These days off albeit hard to do are crucial in absorbing that huge increase in hours and subsequent stress on a week away.
Don’t just do anything on the rest day; focus on recovery like you would your training.
My rest day plan
1.First things first a lie in! I came to this camp a little sleep deprived and until today I haven’t slept passed 7 am in about a month. Super excited to spend a few extra few hours in the cot.
2. Breakfast, coffee and general house keeping such as emails and writing this blog post!
3. Massage and treatment from A1 physiotherapist John Phelan followed by a swim with all the spa facilities you could possibly want here in the resort.
4. Ride into Salou in ‘civies’ for lunch and a coffee (and a sneaky ice-cream)
5. Coaching work/chat to the boss back home ect.
6. Dinner followed by a quick stretch before I head off to bed.
This might not be anywhere near what you’d view as a recovery day but its what I need for another two hard days in the hills.
Tomorrow will be approximately fives hours and 3000 odd meters of climbing in a strong group of riders.
Which for those that use TSS or stress score data will tip up to around 250 TSS.
With the day off today I’m already getting excited thinking about tomorrows ride!
Ill check in again prior to our last ride day on Friday,
Hope the rain isn’t too heavy!