Mesocycle 2 for 2018
First off, Cycle 1 was a relative success if you judge by the choices I made. Remember that there were dual (and unreasonable) goals: the state powerlifting meet on Saturday followed by an indoor track meet on Sunday. The first good choice I made was to get a bad respiratory virus; just kidding. But the virus cost me a week of training. While I had a good enough base that I could successfully do the powerlifting meet, I had the good sense to realize that, this early in the season, losing a week of training turned a bad idea into an impossible one—and so I scratched the track meet. The other good thing was that I got a few weeks of sprint mechanics work in, giving me some small aerobic base building as well (very small, I admit).
Cycle 2 takes into account that its first two weeks are buggy because of work. I am traveling three days in week 1 and four days in week 2. Coming off the powerlifting peak work, that’s not a problem for the gym. I will only be able to get in the gym Wednesday of week 1 and Monday of week 2. The next test marker is the track meet on March 3, at the end of the cycle. There is no need to rush into sprinting, especially given that we do not know what the conditions will be at an early March outdoor meet. It could be 75 and sunny, or it could be 40 and raining sideways.
So let’s posit that the test on March 3 will be a test of aerobic conditioning. Since my long race is the 200 meters, let’s plan a 400 meters test on March 3.
Training for a better aerobic base is something I’ve always worked on. Lately, though, after the USATF Coaching Certification, I’ve spent a lot more time learning about energy systems. Of the three energy systems, I’ve historically done a good job with two: alactic anaerobic and lactic anaerobic, and I think that’s pretty typical for sprinters. After all, that’s in the wheelhouse. What I’ve done a less good job of is the aerobic. The 350 meter work I did at 80% got me the lactic work, but I have realized lately that there was just not enough of it to build the base.
So here is the regimen for the next four-week cycle. It will feature more aerobic work than usual. I'm starting deliberately low on the max 100 meter time; otherwise I won't be able to do the volume required.
Tempo Sessions: 4 x 100 meters @ 23 seconds (65%) x 4 sets (presumes 17 sec 100 m max)
Rest is 20 seconds between reps, 1 min between sets
HR should stay in the 130-150 BPM for the entire work time
For strength, this cycle will be maintenance. The first two weeks are a mess, with work and travel. I’ll be on the west coast in week two, so all work will be makeshift, but I’ll still manage to get it done. Coming off a powerlifting meet, however, the month’s work will not be oriented toward gains, so the travel is not an issue.