Before you read what a typical weekly training plan looks like for me, I must stress that this has been specifically designed and tailored for me in mind, by my extremely talented and experienced coach, Paul Ryman. It is also specifically designed for my aims and goals in mind, as well as how long I have to achieve them.
Exercise, or more specifically ‘results’, are best achieved through quality and consistency of training. Doing random YouTube or IGTV workouts every now and then, probably won’t get you the results you’re looking for, but following a plan and sticking to it, more than likely will. I used to write my own training plans based on previous experience, but now that I have a coach, I couldn’t recommend one enough. (Mentally I also find it much better-having someone else to answer to / ask advice if I miss a session or don’t quite hit the targets!)
And of course, if you’re not training for anything too specific, or don’t want to take it too seriously, there are so many different online programmes out there, written by personal trainers and fitness bloggers (Zanna Van Dijk’s ‘The Sculpt Guide’, Grave Beverley’s ‘Shreddy’ to name a couple!) that are affordable and easy to follow along with at home. So find one that suits you and challenge yourself to stick to it!
Ok, now that I’ve got that bit out of the way….here is what a typical week looks like for me. If you want a detailed breakdown of the sessions, you’re going to need to hire Paul Ryman as your coach… I’m not giving all the secrets away!
I like to have a rest day on a Monday for several reasons. 1) It makes the Sunday blues way easier to deal with! 2) I feel like it sets me up for the week nicely, rather than going in hard and wanting it to be Friday before the week has even begun.
AM: 5-10km Run
Always do a warm-up with drills before starting a session. Midweek runs are normally more focussed around me building up a good form and cadence, so the run may be broken up into different intervals.
PM: 30mins Yoga
Strengthening & stretching will hopefully prevent any injuries!
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STRETCH 🧘♀️ . Enjoying a couple of days at a slightly slower pace 🐌 . After all the miles clocked up in April, I've had a few days to recover, stretch, roll, relax and gather my thoughts for the next block of training 🏋️♀️ Everyone is currently talking about what they can't wait to get back to after lockdown is over (and don't get me wrong, there is SO much I can't wait to do again!) but I'm trying to really make the most of having so much freedom to do the stretching, strengthening and yoga around the rest of my training 🧘♀️ These are the aspects that I always struggled to squeeze in, or would see as a burden on my time, but now have shifted my thoughts to trying to put as much effort and time into these as the rest of my sessions 🔃 Namaste 🌞 . . . . #lockdownlife #yoga #yogapractice #stretch #stretching #s&c #namaste #calm #training #workout #stayathome #workoutlife #runbikerun #run #bike
Zwift / Turbo Session
This can range from a specific session written up by Paul with my FTP* in mind, or he will ask me to compete in a Zwift bike / TT race. Virtual racing has been especially helpful to keep my competitive spirit going during lockdown!
*FTP stands for Functional Threshold Power, which is commonly defined as the highest average power you can sustain for an hour, measured in watts. FTP is often used to determine training zones when using a power meter and to measure improvement.
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PAIN CAVE 💯 . I love sharing pictures that show me training in areas with incredible backdrops but the reality is this is where I've been doing most of my training for the last few months 👍 . That's right...In my utility room surrounded by anything from recycling bins, coats, shoes, a hoover, our alcohol stash, washing machine, mop, outdoor furniture, paint cans...the list goes on! 📜 A lot of people are shocked when I show them this room, I guess because it all looks a bit cramped and messy but it's become a bit of haven for me where I can train alone with my own thoughts, watch my favourite shows, sing to my heart's content without anybody judging (#turbokareoke 🎤), dig deep for a @gozwift race and notice my progression on an FTP test 📈 And if I am having a bad day, there's always the benefit that I can grab a bottle of wine to sip on rather than my water! 🍷 . . . . #pimpmypaincave #paincave #indoortraining #indoors #stayathome #zwift #turbo #turbotraining #bike #cycling
AM: 30-mins Yoga
PM: Track session / Hill Reps
Warm-up with drills. Then a session designed by Paul that will target my speed, form and cadence.
1-Hour Personal Training Session
Strength and conditioning session led by a personal trainer. Doing these sessions is just as important as my running and cycling. They often involve movements that will target the whole body i.e. weighted reverse lunges with a twist, a movement like this would cover the legs, glutes, core, back, obliques, arms all in one.
2/3-Hour Bike Ride
And throw in a few hills for good measure! My weekend sessions are a bit more relaxed and focus more on the aerobic / stamina side of things.
AM: Long run
A chance to relax and enjoy my running!
I love finishing off the week with a yoga session - A chance to relax, unwind, stretch and reflect on all of the sessions throughout the week.
Welshman, Terry Rosoman, ran 50-miles carrying a weighted load that increased by 1lb for every £50 raised during the challenge for Mind, the mental health charity.