See all the fun had at the Team Boulder fundraising event benefitting BCAP and the SF AIDS Foundation AND see a photo odyssey of our ride from SF to LA, 585 miles in 7 days, go to www.teamboulder.shutterfly.com

So far, we have calculated our Target Heart Rate Training Zones (Autumn Issue) and written S.M.A.R.T. goals (Winter Issue). Now it is time to plan the training program for the season. This is the “when” – do we do aerobic base building, “when” we do specific strength and endurance training, “when” do we do specific speed intervals and “when” do we rest, recovery and rebuild.

So, WHEN do you begin training?

If you have a specific event in mind for this summer, now is the time to begin the foundation for an exceptional season. Your season can brake down into five specific phases for 52 weeks. The following is a simple form and is a basic outline for planning endurance events for the summer. This is a general outline of a training plan without going into specific workouts.

The Transition phase is usually in the Fall, after a summer filled with activity, this is when you get to rest, repair, replenish and relax. This is the time away from your favorite activity that you did all summer long, whether it is running, biking or swimming. It is a time to have fun, try new things (BodyPump, yoga, aqua running, Pilates, Kinesis or spin class). This is the time to address any nagging injuries and create a hunger to get to back to your favorite activity. Also this a time when you can start cross training and strength training for the upcoming season. This may vary from 4-6 weeks. Typically this falls in the months of October/November.

Refer to the Periodized Training Pyramid for the next phases. The rational of the triangle in simple terms is to provide a stimulus to the body, give it rest, let it adapt and it will get stronger. There are stages to progressive fitness; we increase the volume first because this increases the ability to increase the duration of the repeats of an interval workout. We increase the duration second, because this increases results in the ability to build the intensity. Then we begin the cycle all over again.

We must have a base in order to support the workload placed upon it, then you have to have the strength and endurance to reach the power for maximum speed on the top of the pyramid.

Phase One: Aerobic Base Phase.

The focus should be on aerobic base building, and this is general preparation for extensive endurance at low intensity and also includes your cross training and strength training. You are increasing your total hours of work with a greater cardiovascular emphasis in The Recovery Zone or Aerobic Zone. An important note is your season is based on an isosceles triangle: all sides being equal. If you have just a little bit of aerobic base then you get just a little peak in fitness, the bigger the aerobic base the higher the peak. This may vary from 8-12 weeks. Typically this phase falls in the months of December/January/February.

Phase Two: Emphasizes Specific Strength of Your Activity.

This is specific preparation mainly in the high intensity endurance and steady state climbing. The major focus in Phase Two is in the high end of The Aerobic Zone and a very short duration in The Red Line Zone. Total volume for the week would be about the same as your Aerobic building phase. The time should be spent training on hills or going a little bit faster (a tempo pace) on your long days. This may vary from 8-12 weeks. Typically this phase falls in the months of February/March/April.

Final Phase: Power Phase.

Power is the ability to take your endurance and strength to create force quickly. This force can be generated over medium to short periods of time. Speed is the key whether sprinting up hill or on a flat. The majority of the focus in this phase is in the high end of a very short duration in The Red Line Zone with lots of recovery. The total volume of the week declines as the specific intensity increases with appropriate rest; the point is to focus on quality and not quantity. This may vary from 6-8 weeks. Typically this phase falls in the months of April/May/June.

The last part is Maintenance.

The goal is to keep your high level of fitness as you participate in your summer goal events. The basic tenet is to race or do your goal event, rest, then a quality power/speed workout, rest and then race or goal event. If you feel that you are lacking in power or endurance, then this is the time to revisit some of the key workouts in phase three with plenty of rest prior to your key event. The goal is stay fresh and strong through the remainder of the season. This may vary from 8-12 weeks. Typically this phase falls in the months of June/July/August/September.

And then we begin the cycle all over again. Now repeat: set S.M.A.R.T Goals, Transition, build an Aerobic Base, do hills for Strength, sprint with Power and coast with Maintenance, then rest and play in the Transition.

Okay, but HOW (specific intensity) do I go about working out for summer? See part III