Training Plans
Here is a training plan which I am using. You can use it as a guide or even modify it to suit your preferences.
Normal Plans
| Monday | REST |
| Tuesday | Phyiscal: Running & Gym |
| Wednesday | Long distance rowing(focus on technique rather than speed) |
| Thursday | Circuit training & Long distance run |
| Friday | REST |
| Saturday | Long distance rowing or 4 sets of 1000m,500m,250m sprint |
| Sunday | Optional |
Race Periods (when races are approaching)
| Monday | REST |
| Tuesday | Phyiscal: Endurances & speed weights |
| Wednesday | Repeating sets of 1000m,500m,250m sprint |
| Thursday | Long distance run with sprint interval |
| Friday | REST |
| Saturday | Repeat sets of 1000m,500m,250m sprint |
| Sunday | Optional |
Nutrition:
Forget the low carbo - high protein diet. We are not training for muscle building here. We need carbs to give us plenty energy boost for bursting/start-off. Eat what your body needs.
There are bad and good carbs.
Examples of good carbs food:
- Potatoes (boiled)
- Bananas
- Rice
Bad carbs are (complex sugar):
- Sweets
- Soft drinks
Water?
Next water is of course vital for everyone, but try introducing good minerals into your drink. If you are planning for a long training day, prepare a sports drink for the day, you can get one off the mart. Its vital to replenish mineral content in your body such as sodium & potassium.
Vitamins. Not needed?
Not true. Vitamins helps to the body in good condition. Vitamins like C & E are anti-oxidants. They not only help in repairing body tissues but induces good effects too. As we do sports, we take in more oxygen, and oxygen creates oxidant in our body which harms our body over time (effects are damaging of cells resulting in aging) maybe some sign could be seen in hardcore sportsman, when they show signs of slight aging even in their early age. This anti-oxidants prevent them all. For me, i always bring a bottle of vitamin C supplement with me all the time. One tablet after every training. Fruit-juice is also another source of vitamins too.
Caffeine for endurance?
Caffeine helps to keep the body at the state of the mind, being alertness and delaying exhaustion to increase your physical endurance over a prolong period of time depending on dosage. Some fuel food or sports drink comes in 50-100mg of caffeine. However one must not exceed 300mg in a day. I would not recommend caffeine use in speed trainings or races unless it last more than 15-20mins. Caffeine is use for prolong trainings or races such as endurances training & marathon races.