Tips to help you pick and get the most out of your SUF Training Plan
As we come to the end of what has been a very unexpected year many of us are taking stock and making plans for 2021. We have navigated the challenges of quarantines, cancelled races and closed workout venues all while trying to maintain our fitness and emerge from 2020 with renewed focus and direction. In 2020 we not only have become creative with how or where to get those training sessions done but have become a quick trigger and honed those online shopping skills. Picking the SUF Training Plan that is best for your goals is not too different from using those newly sharpened, online shopping skills. Know what you want or what fits your goals, find the specific plan that will meet that need within your resources and in a time frame that will work with your schedule. Here are a few tips to help you pick and maximize the effectiveness of your SUF Training Plan to conquer new empires in 2021.
When preparing to pick a SUF Training Plan one of the most important facets to your overall success is to be honest with yourself. First, be honest with how many hours a week you have to train. To really train, not squeeze something in or jump in a training session under fueled or exhausted but fully prepared for an effective training session. Second, be honest with your goals, make sure they are attainable and measurable. Pick a goal or goal event that is plausible. In the New Year, as things unfold, we will all be eagerly anticipating the confirmation of events and races in our area and all over the globe. Picking a couple of interchangeable goals and events will give you flexibility. Third, be honest with your life circumstances. Do you have a life change happening during your chosen training plan? New job, new move, new family dynamic? The body does not identify stress as external or internal, so any stress in your life will place demands on the body that will affect your time and training readiness during your plan.
Overview of the SUF Training Plans:
- Plans range from 2 to 16 weeks in length
- Plans are written on the knowledge that you will begin with a Half Monty or 4DP test to establish your numbers for use within the plan
- All plans are written to address your individual strength and weaknesses
- Plan compliance is predicted to be 70%
- Novice and Intermediate plans are written as 2 weeks on and 1 week of recovery
- Advanced plans are written as 3 weeks on and 1 week of recovery
- All plans start on a Monday and end on a Sunday
- Plans are listed by discipline categories with peripheral disciplines listed in cross training
- You can add Yoga and Strength to any plan by going to the Cross-Training label and choosing your level and clicking “Add”
- We always suggest that you start with the Novice or Beginner level and progress through the levels to Intermediate and ending with Advanced
- Kickstarter Plans are designed for athletes who are new or restarting their training and all include yoga and strength
- With plans that have an indoor/outdoor option there will always be an indoor option for the outdoor workout
- All In Plans are specifically written for our current period of quarantine and facility closures and have less of a load and demand on the immune system
- Transition plans come in 2 levels transition up- ramping up your training and transition down or heading into a recovery period. Transition up will end with a Half Monty to get your new numbers for use to begin focused training and Transition down will end with Full Frontal to let you know how much rest is needed
- Special Focus Plans are a great way to top up or sharpen up for a specific goal. Examples of use would be a Speed Demon Plan to get you sharpened up for a criterium a Volcano Climbing Plan to round out your training for a mountainous Gran Fondo. These plans work great for circumstances when events or races pop up with short notice.
- Moving forward a brand-new content category will be a part of every training plan. Introducing the Inspiration Collection - 31 videos containing variety, motivation and a change of focus to aid your recovery and adaptation phase days. Follow the link to learn more about our new series:
How to get the most out of your suffering:
- Pick your goal event or focus point and work backwards with your timeline
- If you are new to training, returning from a long break or master’s age we suggest that you pick a 2 week on and 1-week recovery cycle
- You can string together more than 1 plan to prepare for your goal. If you complete a plan of 12 weeks or less, we suggest that you take a week of recovery and non-structure before starting another plan. If you have completed a plan of 12-16 weeks, we suggest a recovery period of 2 weeks. Training is about introducing new stress to the body and allowing the body to work within that stress and then allow recovery time for adaptation and growth. Recovery is just as important as your training to reap the rewards of your suffering. The week or 2 of recovery and non-structure is not only good for the body but also the mind
- Training readiness will determine the effectiveness of your workout. Checking your morning heart rate for variability is an easy way to see if you need recovery or if you are ready to suffer!
- If you miss a workout do not try to make it up. The training plans are written in a specific progression to “double up” or make up workouts on the same day will be an overload and cause overreaching within the progression. Overreaching will cause the subsequent training to be less effective. If you miss a day, move on and prepare the best you can for the next session.
- Fuel your workouts before and during your training. Just as a car needs fuel and fluids to run efficiently and optimally, your body needs the proper fuel to truly run at its best.
- Follow the prescribed intensities written within the training plan workouts. The daily workouts will be adapted to your specific testing data and to train at a higher intensity than what it prescribed will cause a plateau or decrease in progression as you will be overreaching and stressing the body harder than the scheduled progression. We have seen several SUF training plan users do the scheduled workouts at a higher intensity than prescribed leading into a test and have a less than stellar result which can be tracked back to their overreaching before testing. Do not be your own enemy in progression and stick to the plan.
The SUF offer Customized Training Plans for every discipline from 12-16-week durations if you want a truly individualized training schedule for your goals. Customized plans come with one on one coach communication and review to address your specific needs and schedule. Want to really dial it in, contact us for details.
This year has been different, our schedules have cleared, and it seems time has slowed down and we hope it has been a time for reflection and redirection in preparation for a great New Year. Take account, set those goals and let SUF training help get you there with the confidence that you have done the work and are strong for the battle to come. Have you stormed the CASTLE?