Below is an article from Endurance Sports Coach Dave Latourette. Dave’s articles will be highlighted here during the year. You can also view more information about Dave at
Transitional Phase
Hey Dogs,
Below is article that I like to re-visit and have my clients re-visit on a yearly basis as we hit a recovery or a transitional time of the year post-racing season. Take a read through the following and it may help you gather some ideas when you start thinking ahead to 2008.
Here Goes:
First thing I'd like to cover is the "off season" or what I like to refer to as a transitional phase of your endurance sports season. Some of us have started to prepare for next year, some of you are running a December marathon, and some of you are taking this month as a period of recuperation. So this article has a title, I'm going to call it, "Dave's 10 Rules" as applied to a "transitional-phase". The first thing I should note is; you must have had some recuperation from your season before you begin a transitional phase. This recuperation period can be anywhere from 4-8 weeks of un-structured exercise at very low intensity with frequent days off. This time is especially important for those who have had any injuries so that you may address them properly. Of course I'd structure this time differently for each athlete depending on the past year (or more) of training and racing. Things you should consider? How much training you did, how much you raced, the type of training and racing you did (long vs short course distance)
Dave's 10 Rules as Applied to a "Transitional Phase"
1) Start this phase physically and psychologically 100% "fired up". If you have to force any part of your training at this point you need to spend more time recuperating.
2) Do NO sustained training above heart rate Level 2 to low Level 3. (relative to my HR Scale) This means very aerobic! NOTE: this does not mean you can’t do some shorter efforts to train “speed”, “power”, acceleration or strength. If you are structurally sound this is a time you can include short hill repeats (full recovery), short strides, accelerations etc.
3) Do strength train. Pay special attention to weaknesses and injury prevention, especially us older athletes!
4) Work on being consistent with your training. I'd prefer to see athlete's complete short, frequent training sessions, not big sessions infrequently.
5) Train with more frequency in your weakest discipline. This means short, frequent, high quality, technical sessions.
6) Work on technique often, in all disciplines. Starting with your weakest discipline, make sure you do some technique focus for all activities. Start working on your economy NOW and you'll be better for it in the middle of 2008.
7) At no time should you feel "nuked" from your training. Days off should be scheduled into our programs or as a result of "life issues", NOT because of fatigue.
8) Better Nutrition! Almost all of us can benefit from this and there is no reason you can't start NOW! Think about changing a key factor that may be detrimental to your daily training, recovery and general lifestyle.
9) Be Patient. This is simple, keep putting money in the "fitness bank" without withdrawing any. You'll need to spend this money later in the season. Any questions see Rule #7.
10) Finish this phase physically and psychologically 100% "fired up".
This should give you an idea of my thought process when creating training programs OR give you self coached athletes something to consider when planning your season.
Dave Latourette
