Setting Weekly Training Schedule

My training schedule is very weak.  Although my training hours is up significantly compared to last year, the actual structure is pathetic.  To solve this, I refreshed myself on Friel’s methods of putting together a weekly schedule.  If you are just starting out and don’t even have annual hours set, you may want to start here.

With your annual training plan already set up in ‘training periods’, now you have to set your daily schedule to match those periods.  Knowing that, we have to first set the weekly pattern and then the daily hours.

PATTERN

Friel’s training bibles do show examples on how to structure a week depending on what period you are in.  Below is for BASE, RR, BUILD 1 and BUILD 2.  At the end of this post there will be examples of PREP, BASE, BUILD, PEAK, RACE, so be sure to check those out. 

Note: The codes for each day can be found here, however those codes are based on Friel’s Mountain Biking Training Bible. If you want the codes for cycling or triathlons, you should buy the book. Regardless, it still gives you an idea on what type of workout Friel is recommending.  Another note, the light blue lines represent duration and the dark blue lines represent intensity. 

When it comes to duration and intensity, that varies for each athlete.  Also, the structure should be fluid, meaning when life get’s in the way of training, adjust your schedule.  These examples are great starting points but they don’t factor in everything.

DAILY HOURS

Your annual training plan will dictate your weekly hours per period (based on your annual hours).  Example: I’m currently in Build 2 period, which dictates 15 hours this week (based on a 550 annual hour goal).  Friel gives a good example on how to divide those 15 hours up:

With the suggested daily hours, first thing to do is set your anchor workouts.  These are the workouts that are already scheduled such as a Masters Class.  After that, your time flexible workouts, and then your break-through workouts (Which can include bricks, two-days, etc).  Be sure to include recovery time and if your planning a lot of running, be very cautious that you don’t cause an injury by running on fatigued legs. 

 

 

 

 

 

 

 

Enjoy.