{"id":3250,"date":"2017-04-04T07:52:18","date_gmt":"2017-04-04T07:52:18","guid":{"rendered":"https:\/\/sbrsport.co.za\/?p=3250"},"modified":"2019-05-18T14:00:52","modified_gmt":"2019-05-18T14:00:52","slug":"training-plans-principles","status":"publish","type":"post","link":"https:\/\/sbrsport.co.za\/?p=3250","title":{"rendered":"Training &#8211; Plans and Principles."},"content":{"rendered":"<p>I think we are agreed on this: Exercise is vital. Johnathan Shaw writes the following in the Harvard Magazine \u2013<a href=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2017\/04\/bottle-exercise.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"3251\" data-permalink=\"https:\/\/sbrsport.co.za\/?attachment_id=3251\" data-orig-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2017\/04\/bottle-exercise.png?fit=506%2C391&amp;ssl=1\" data-orig-size=\"506,391\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"bottle exercise\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2017\/04\/bottle-exercise.png?fit=506%2C391&amp;ssl=1\" class=\"size-full wp-image-3251 aligncenter\" src=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2017\/04\/bottle-exercise.png?resize=506%2C391&#038;ssl=1\" alt=\"training plans and programs\" width=\"506\" height=\"391\" srcset=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2017\/04\/bottle-exercise.png?w=506&amp;ssl=1 506w, https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2017\/04\/bottle-exercise.png?resize=300%2C232&amp;ssl=1 300w\" sizes=\"auto, (max-width: 506px) 100vw, 506px\" \/><\/a><\/p>\n<p><!--more-->We are obviously involved in helping swimmers, cyclists, and runners, and so I have a better understanding of endurance sports versus things like cross fit etc.<br \/>\nEndurance sport people are fortunate, especially in South Africa, as there is no shortage of races or events that you can attend.<\/p>\n<p>Some important points.<\/p>\n<ul>\n<li>Move daily. Your physical and mental health is dependent on that.<\/li>\n<li>If you are really disciplined, you might not need the benefit of training partners or races.<\/li>\n<li>Less disciplined people might benefit from being in a training group and\/or having the added pressure of an upcoming event. We established SBR Sport Individualized Coaching to helping people trying to get ready for their first 10k event, right through to half and full Ironmen events, Comrades etc.<\/li>\n<\/ul>\n<p>I really like what Seneca wrote in his Moral Letters, \u201c<strong>Life without design is erratic. As soon as one is in place, principles become necessary\u201d<\/strong>. Let\u2019s relate this to training.<\/p>\n<p><a href=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2017\/04\/training-plan.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"3252\" data-permalink=\"https:\/\/sbrsport.co.za\/?attachment_id=3252\" data-orig-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2017\/04\/training-plan.jpg?fit=940%2C550&amp;ssl=1\" data-orig-size=\"940,550\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"training plan\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2017\/04\/training-plan.jpg?fit=800%2C468&amp;ssl=1\" class=\"alignright size-full wp-image-3252\" src=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2017\/04\/training-plan.jpg?resize=800%2C468&#038;ssl=1\" alt=\"training plans and principles\" width=\"800\" height=\"468\" srcset=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2017\/04\/training-plan.jpg?w=940&amp;ssl=1 940w, https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2017\/04\/training-plan.jpg?resize=300%2C176&amp;ssl=1 300w, https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2017\/04\/training-plan.jpg?resize=768%2C449&amp;ssl=1 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>My year tends to split itself up into a few seasons. They typically look something like this \u2013<\/p>\n<ul>\n<li>A time when I don\u2019t have any immediate race coming up. I typically train between 6 to 7 times per week during this time. Let\u2019s call this, \u2018light training\u2019.<\/li>\n<li>A time when I add a few races in, just for the fun of it. I adapt my training towards these events. Let\u2019s call this, \u2018medium training\u2019.<\/li>\n<li>A big event or two, such events have included Comrades, Transbaviaans, Midmar 8 Mil, Ironman etc. During these periods, I will up the training and really focus on the one event. There are a couple of things that I do before deciding on a big event. 1. I check with my family first that all is okay with them. Big events require families to make certain time sacrifices and might have financial consequences if you need to travel. I look at what I am expecting as far as life stresses leading up to the event. (I don\u2019t think you could do a Comrades while restructuring a business, as an example). Let\u2019s call this \u2018hardcore training\u2019.<\/li>\n<\/ul>\n<p>Going back to Seneca and his, \u201c<strong>Life without a design is erratic<\/strong>\u2026\u201d statement, I believe that you need a plan. Let\u2019s go through some practicalities here:<\/p>\n<ul>\n<li>Know which season you are in: No immediate races coming up, some fun races coming up, or, a big event coming up. Which season are you in?<\/li>\n<li>Have you got a plan for all 3 typical seasons? Are you stretching, are you looking after your core, adding some quality work in and some longer distance work in? Failure to do so will mean that you are really going to have to ramp up mileage too quickly and risk injury.<br \/>\nHow will you build things up for your big event? I have seen runners, in particular, enter every race on the calendar to get ready for an event, and so injure themselves.<\/li>\n<\/ul>\n<p>Once you have a plan, Seneca adds, \u201c<strong>Principles become important<\/strong>\u201d.\u00a0 Each task has a series of principles attached to it. Opening a business, building a house, farming \u2013 every human endeavour has a set of principles attached.<\/p>\n<p style=\"text-align: left;\">It\u2019s the same with endurance training. Know which season you are in:<br \/>\nLight \u2013 Medium \u2013 Hardcore.<br \/>\nHardcore training requires you to intimately understand the race\/event you are aiming toward. Is it long, short, hilly, flat, done in the cold vs heat? Then, shape the training around that, long training times, hills, flat sprints.<\/p>\n<p><strong>Once you have the plan, put the principles in place<\/strong>. It will make the process so much easier to handle.<\/p>\n<p>Regards,<\/p>\n<p>Mike Roscoe.<br \/>\n<a href=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2014\/02\/me-small.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"979\" data-permalink=\"https:\/\/sbrsport.co.za\/?attachment_id=979\" data-orig-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2014\/02\/me-small.jpg?fit=198%2C225&amp;ssl=1\" data-orig-size=\"198,225\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;Mike&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1403985785&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Mike Roscoe\" data-image-description=\"&lt;p&gt;Kinesiologist, owner of SBR Sport. &lt;\/p&gt;\n\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2014\/02\/me-small.jpg?fit=198%2C225&amp;ssl=1\" class=\" wp-image-979 alignleft\" src=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2014\/02\/me-small.jpg?resize=136%2C155&#038;ssl=1\" alt=\"Mike Roscoe\" width=\"136\" height=\"155\" \/><\/a><\/p>\n<p>Quote from &#8211; http:\/\/harvardmagazine.com\/2004\/03\/the-power-of-exercise<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I think we are agreed on this: Exercise is vital. Johnathan Shaw writes the following in the Harvard Magazine \u2013<\/p>\n","protected":false},"author":1,"featured_media":3252,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":true,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[6994296],"tags":[484583723,484583724,337,484583720,484583721,484583722,943],"class_list":["post-3250","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-inspiration-2","tag-endurance-sport","tag-exercise-and-health","tag-health","tag-plans","tag-principles","tag-seneca","tag-training"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.2.1 - aioseo.com -->\n\t<meta name=\"description\" content=\"I think we are agreed on this: Exercise is vital. 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