Optimal season planning is essential in any rider, but especially in a trial rider, since six major championships are held in the elite throughout the year (National Indoor and Outdoor, World Indoor and Outdoor, TDN Indoor and TDN Outdoor). If we add to this all the trips and races that do not count towards the calendar, it is easy to realize that there is hardly any time left to properly plan a season.
Amateur or semi-professional pilots do not have such an intensive schedule, but in return, they usually have to combine their professional or academic tasks with training. On the plus side, we have the ability to plan a weekly routine well and dedicate the preseason to knowing our limits.
At this point we can understand that planning a season is something very serious, to which we must dedicate the time it really deserves, since with a defined action plan, it will be easier for us to achieve our goal, or at least know what direction we should take.
To do this, we will need Become aware of where we are, where we want to go and what we need to do, this is not as easy as it seems, since sometimes we unconsciously deceive ourselves or sabotage ourselves, so we can always turn to a specialized sports coach to support us on our way to achieving our goals. These goals must be measurable, specific, tangible, realistic, achievable, and in tune with our environment.
Once we have a clear objective, each one will have to work in a certain direction, but surely one of the things we have to do together will be to build a training plan.
This plan must be individualized, each person is different, although all plans must have a continuity, a progression and an adequate objective.
THE STEPS TO FOLLOW
How do I develop a training program?
I advise looking for a good coach (It doesn’t mean that he charges us a fortune), the good coach must follow some guidelines of accompaniment and common sense, have his athlete informed and educated at all times, the first thing you should do is have a medical examination, to know what your real level of health and shape is.
What should recognition consist of?
From my point of view, an anamnesis, pathological personal history, physical examination, electrocardiogram, stress test, accompanied by some test and a blood test, that is the least that should be done. This will be the best way to know, with objective data, where we are and what attitudes we should develop. It is very important to choose and carry out the correct assessment tests, so that the data is reliable.
Once we have the initial level and established the purpose of the training and the objectives to be achieved, we must choose the training and its distribution, to later assess the levels achieved, there is always a training plan that can be improved, so the trainer must be very attentive to his client.
Depending on the level of the program, whether it is for initiation, improvement or improvement, the weekly hours of training will be. About 12 sessions per month of 50 to 120 minutes should be the minimum, although this will always depend on the athlete and purpose of the program. As the season increases, the intensity will increase and the volume of workouts will decrease.
It is not advisable to do very intense exercises on two days in a row, while moderate or medium intensity exercises can be done every day, the day after a very intense activity it is advisable to program flexibility exercises and continuous running or swimming to promote the recovery of our body.
EXAMPLE OF GENERAL TRAINING DISTRIBUTION.
MONDAY: Active rest. Gentle swimming or concept rowing 2.
TUESDAY: Physical condition.
WEDNESDAY: Rest / Sport Technique.
THURSDAY: Physical condition.
FRIDAY: sports technique.
SATURDAY: activation.
SUNDAY: Competition.
Every day we should end the sessions with flexibility work and visualizations.
Obviously this will depend on several factors such as the time of the season, level of the athlete, etc… In any case, it is important to evaluate the athlete frequently to know how he or she is doing and to be able to adjust the program to him. I like to educate them, and for them to get to know themselves, so that they give importance to the four pillars that will improve their standard and quality of life; rest, food, training and positivity.
Every session should have a warm-up part, a main part (sport technique, intensity exercises) and a return to calm (relaxation, visualization, breathing games and where we will perform stretches that play a very important role in this specialty).
The coach is obliged to study the physiological behavior of the rider during competition and training, in the studies we have carried out with several world championship riders of all specialties, we obtained very interesting data that give us the key to how each athlete should train, in each specialty. This study
It should be done several times a year, not only in competition but also in training.
We study the training of a trial rider, we see that while he warms up he is around 120-150 beats, when he starts the zone is at about 160 bpm, for about four minutes rising to 190 bpm, later having a sharp descent that should be taken care of.
This gives us very interesting information, however the training does not conform to the same study done in the race, so these should be corrected, so that it is as close as possible to the competition. In this way we could improve the quality of their training and their performance in future events, which is one more piece of information to improve their training plan for future competitions.
CONCLUSIONS
In conclusion, we can say that good training will be a determining factor in our performance, in which there must be a lot of work with the bike. Give importance to all physical abilities, combining (strength, endurance, speed and flexibility), in addition to motor skills, which will be of vital importance in this specialty, Strong lower body, a central area toned, strength, endurance, explosiveness, flexors and extensors of the hands worked properly. I don’t want you to forget some secrets that many professionals have not yet found and that must also be trained; Being positive, happy, enjoying training, resting and eating properly, will bring you very close to our goal and probably not only lengthen your life, but also make you live it better.
Text: F. Delfín Photos: FD & DQ
