COACHING PROGRAM GUIDE

Size: px

Start display at page:

Download "COACHING PROGRAM GUIDE"

Jessie Melton
5 years ago
Views:

1 COACHING 2016 MATT DIXON & PURPLEPATCH FITNESS. PLEASE DON T MAKE ILLEGAL COPIES

2 A MESSAGE FROM MATT Welcome to the purplepatch team! Whether you are new to purplepatch or continuing on your training journey, we want to set you up for success. This packet outlines the 2016 coaching program to ensure you know how the different services in the program tie together and to empower you to get the most out of your program. In the coming days, weeks and months, you may hear me talk about your long term goals, or as I like to say, your North Star for your journey as a triathlete. This is critical to set your lens properly from the outset and for you to understand that all purplepatch coaching programs are designed for athlete evolution. In addition to preparing you to race well and achieve your desired results, we want you to become a better, smarter and more complete athlete along the way. Endurance sport is a cyclical journey and this program provides the progressive journey to promote evolved performance throughout this season and the seasons beyond. The backbone of all successful programs is a smart plan but athletes really flourish when they have ongoing support, feedback, education and accountability. Add in community and you have a winning recipe for long term success. We are committed to ensuring these components truly make up your experience with purplepatch. Our coaching is about more than a training plan. It is a comprehensive program of training, support, feedback and guidance; all the pieces necessary to make you fitter, smarter and more able to truly perform. I promise, the more engaged you are, the more successful you will be. We are looking forward to helping you grow as an athlete. Matt and the purplepatch team.!2

3 IMPORTANT INFO Please read this important info before continuing. DISCLAIMER The advice and information contained in this document may not be appropriate for all individuals. Therefore, we cannot be responsible for any injuries or health conditions that may result from my advice, opinions and programs represented in this document. The information expressed in this document are my opinions and not a replacement for medical advice. You should consult a physician before starting any exercise or nutrition program. IMPORTANT COPYRIGHT NOTICE This guide is protected by domestic and international copyright laws, making it illegal for you to give away, , sell, auction, reprint or otherwise distribute copies, whether in digital or physical format. No part of this document or the related files may be reproduced or transmitted in any form, by any means (electronic, photocopying, ing, recording, or otherwise) without the prior written permission from the author. Violators will be prosecuted to the full extent of the law. Copyright infringement is a serious crime with fines starting at $150,000 and up, including potential imprisonment upon conviction. That said, please feel free to print these guides for your own personal use and make a backup of these files.!3

4 PROGRAM OVERVIEW KEY TO YOUR SUCCESS: BE AN ACTIVE PARTICIPANT As the cliche goes, You get out of it, what you put into it. To get the most out of purplepatch, you will have to be an active participant in the journey. This program guide will help orient you to this specific program and give you the map to navigate the program to help you get the most from us here at purplepatch, yourself in your training journey and ultimately, yourself as you strive for your goals as an endurance athlete TRAINING PROGRESSION - THE BIG PICTURE Your purplepatch training program is tailored to the specific events you are preparing for, the weekly training schedule is personalized to fit your life including how many hours you have available for training. We want you to make a realistic assessment of theres hours. At purplepatch we believe that more is NOT better. Our programs are not a generic experience, but ones designed to suite your individual needs. While you will be training toward your key events, it is important to appreciate the need to progress through training designed to help ALL athletes with overall development. While we will manage this for you, based on your key race goals, a typical season progression would travel through phases outlined below. SEASON OVERVIEW FOR TYPICAL ATHLETE (NOTE THAT THIS IS A GENERIC EXAMPLE AND WILL BE TAILORED TO YOUR EVENTS AND SEASON) Post-Season Pre-Season Conditioning Sustainable Power Racing Specific Oct Nov Dec Jan Feb Mar Apr May Jun Jul Aug Sep Oct!4

5 OVERVIEW OF EACH PHASE: POST-SEASON (TYPICALLY OCTOBER - DECEMBER): During this phase, we place a heavy emphasis on the flexibility of your program, taking a step back from the rigidity of the racing season to build room for relaxation and recovery - both physiologically and emotionally. However, the training is structured enough and specific enough to continue on your journey as an athlete. We view this phase as the platform upon which to build all future training, hence there is a heavy emphasis on functional strength, building general endurance, skills development and season planning. You will complete this phase and be ready for the more aggressive pre-season. PRE-SEASON CONDITIONING (TYPICALLY JANUARY - MARCH): This is the all-important conditioning phase of your season, often occurring between January and the end of March (Northern Hemisphere). The focus is on developing aerobic and muscular endurance, while also leaving space to hit some building block higher intensity work, which maximizes the effectiveness of more specific training. SUSTAINABLE POWER (TYPICALLY APRIL - MAY): Once your endurance and conditioning has evolved, we can increase the emphasis on higher intensity and more stressful training. The aim will be to improve sustainable power in swimming, biking and running. This sharpening period sets up an optimal race season. This slightly shorter phase includes some of the highest intensity training you will hit all season. RACE SPECIFIC PHASE (TYPICALLY JUNE-OCTOBER): This is the key preparation work to ensure you arrive to your key race(s) ready to fire. The training focus is on race rehearsal and race specific intensity.!5

6 CASE STUDY: IRONMAN LAKE PLACID A-RACE *Use this case study to highlight how we will build your season of training. Jane has her sights set on Lake Placid She is ready to start training and signs up for the coaching program in November She has also planned some spring time races (Oceanside & St. George). Based on her goals for the season you can see her personalized season plan and race CASE STUDY: SETTING UP JANE S IM LAKE PLACID PREPARATION Post Season Pre-Season Sust. Power Race Specific Rec Race Specific part two Oct 2015 Nov 2015 Dec 2015 Jan 2016 Feb 2016 Mar 2016 Apr 2016 May 2016 June 2016 July 2016 Aug 2016 Sept 2016 Oct EXAMPLE OF CUSTOMIZED SCHEDULE Jane hits post season and pre-season to develop building blocks and fitness B R Speed B R IM Race Build Rec * * * Oceanside 70.3 St. George 70.3 Lake Placid IM A Race COLOR KEY Post recovery she continues with the rest of her season Build Week Recovery Week Week of Season Jane s Training Focus Key Races (dates with *) schedule: She will build very good fitness in the Post-Season and Pre-Season phases, which lay the foundation for the key work later in the season. We will then ramp into Oceanside, with a specific build, then sharpen up for St George. Due to the importance of the A race (Lake Placid), Jane will have a IRONMAN-specific lead-in to Lake Placid. In addition to the training, you will note that Jane is also prescribed essential post race recovery for all races, relative to the stress and fatigue they create, to ensure she can maintain consistency and effective training.!6

7 YOUR TRAINING FRAMEWORK YOUR INDIVIDUAL SEASON ROADMAP Now that you are a part of the purplepatch family for the 2016 season (and beyond, we hope), we will tailor your training and race preparation around life, time availability and, of course, your race goals. We map your own custom season roadmap, which ensures you maximize the training for your progression and the events you are prepping for. Having a properly structured season will help your performances improve season after season. The first step in this process is to ensure your races are prioritized. A being the top priority for the season and B being races that support your evolutions to achieve your goals in the A race. We will build your season around these goals, so it is critical we know which races you plan to do! If you have any questions, plan support or your assistant coach, is here to help. RAMP-UP : JOINING PURPLEPATCH MID-SEASON No problem! We take on athletes year round. We will quickly integrate you back into the program. We have a Ramp-Up plan, that is specifically structured for two to three weeks that will help you transition into training, and we create your training progression based on where you are, and where you want to go, not where we wish you were! YOUR TRAINING PLAN Consistency is key to performance improvement. The more you can integrate triathlon training into your life, the easier it will be to remain consistent amidst your other responsibilities. You may only have 8 hours a week or you might have 20 hours per week. The key is to optimize the training hours that are consistently available to you. We do not want to disrupt your life to fit in XX hours of training. Disrupting your life for training is not a recipe for long term success, physically or emotionally.!7

8 WORKOUTS PRIORITY (KEY, RECOMMENDED, OPTIONAL) To help you optimize your training hours, we classify every session as Key, Recommended or Optional. These represent the priority of the individual session to the goals of the training week; the key sessions holding the highest priority. Our training plans are built around key foundational sessions and we consider them do not miss training sessions. Each week will contain at least two Key sessions per discipline, that is, two swimming, two biking and two running foundational sessions. Your plan will have these workouts labeled as Key (i.e. Key Bike). Your training plan is much more than just key sessions. If you want or need more training load, we have layered on supporting optional and recommended sessions, complementing and supporting the key workouts. These additional sessions offer less load or stress and also provide the flexibility to customize your program with as much load as you require. The simple reason for this approach of having sessions of different relative priority is to deliver a wide range of flexibility in your training week. This feature enables a few things. The first is to open your training week for you to join your local social workouts with masters/team swimming, group rides and runs. With the relative priority clear, you can see where to drop these outside sessions into your training week while staying true to the vision of optimizing your performance throughout the season. Staying involved with your local community is a great way to maintain motivation over the long-term. The second reason is, we understand that some athletes have extremely limited training time or come from a less experienced athletic background and may not be able to handle a large training volume. Knowing the priority will allow you to increase the volume of your training program by adding all of the recommended and optional sessions or if you have a!8

9 strict time-budget, the key foundational sessions may well be the entire training week, allowing you to remove the optional workouts to reduce your overall committed training time. The third reason, is that it empowers the athlete. We want you to make smart training decisions and knowing which sessions are the key foundational sessions empowers you to control your training week schedule. You ll know which workouts are a priority and if you have a life conflict, you ll know which ones should be rescheduled to ensure you get them in for that week and which can be missed if circumstances dictate. The result is you will be on a plan that is specific, progressive and optimizes your training time, ensuring the most critical sessions are scheduled first. This means you can expect for a performance that is optimal within your training time or experience level. As stated perviously, if you cannot follow a training plan consistently, you will not get the results you want. However, you can achieve outstanding results with a smart program if you can stay consistent over a long period of time. PERSONAL TRAINING ZONES We have designed the program to be effective and easy to tailor to your exact to needs. As a result, it does not matter if you are an Ironman, Half Ironman or Olympic distance triathlete, long-time member or new joiner to purplepatch. All of our training programs come with customized training zones to help you dial in the appropriate intensity for your current level as an athlete. Multiple times each year, you complete benchmark assessments which we use to calculate your custom training zones. We will also monitor your progress and will tweak your zones based on how you are responding to training. YOUR TRAINING WEEK SCHEDULE We understand everyone has a different life schedule, so we don t want to force you into a rigid training plan you cannot keep, nor do we want a random series of workouts. Remember, your training program is set up!9

10 around key foundational sessions and you are empowered to move them around to fit your life. To help you tailor a weekly schedule that suits your needs, the weekly template guide outlines several alternatives that deliver great results and stay within the theme of the program. In your on-boarding coaching call, we will chat to you about your life and help you choose the best weekly template that fits your life. In advance, it is worth reviewing the initial options HERE. Performance Program: If you are on the PERFORMANCE program, you will need to designate a set training template for each block of training (4-weeks) that is loaded into your athlete portal. Performance athletes can change their template monthly. Premium/Executive: If you are on either the premium or executive coaching platforms, you will work in collaboration with your assistant coach and/or Matt Dixon, to create each two week block of training. You will be able to integrate fluctuating schedules, including travel, training camps and other out of the ordinary events. This is always completed, via or phone, in advance of your two-week block of training being loaded. WORKOUT DELIVERY PLATFORM In the ongoing evolution of purplepatch Fitness, we saw the necessity to move beyond just delivering a plan. We wanted to add a level of personalization to each athlete s program. We now can help you personalize the way your training plan is delivered. The purplepatch plan viewer is integrated in the purplepatch athlete portal making it easier for you to have one source for training, education, support and tracking of your benchmark training zones.!10

11 DATA ANALYSIS If you love data and like to keep track of your workouts, we encourage you to keep and maintain a workout log. Many athletes do this with systems such as TrainingPeaks, STRAVA, Garmin Connect, etc. If you would like us to review and assess your power files and training progression, additional consulting services are available. EDUCATION SUPPORT AND COMMUNITY: This section describes how we use education, support and community to reinforce your evolution as an athlete. SUPPLEMENTAL KNOWLEDGE AND EDUCATION Accompanying your training plan will be ongoing education delivered in the following forms: Weekly Coaching Videos: To maximize your experience with our coaching program, log into the athlete portal every week to review the training phase overview. This information parallels your training plan. Each phase and week of training is accompanied with a detailed description of the focus of the phase and the week, in addition to an overview video from Matt Dixon, where he outlines the purpose, key sessions or mission of the week or phase of training. This information transforms a series of workouts into a plan of attack and helps you execute the program as intended.!11

12 Coach s Bulletin: Each week, as a coached athlete, you will receive the coaches bulletin. This weekly touch-base from Matt contains coaching and training insights, News and/or Education along with a Questions & Answers (Q&A) section. The Q&A section comes directly from the purplepatch community of coached athletes. As a coached athlete we answer all of your training questions directly via Plan Support or in Meetings with Matt. Occasionally, we may highlight your question in one of our Coach s Bulletins as well Core Curriculum: Throughout the course of your plan we will send you podcasts, videos and other information we think are essential to your performance, knowledge and race success. We are also growing a library of topics related to performance, in our media education library. You can access the library via the Resources & Education section of the website. If you can t find what you are looking for on a specific subject, reach out to Plan Support. SUPPORT Plan Support: We want remind everyone that if you ever have questions on your program, aspects of your personal results or training benchmarks, please reach out to the purplepatch Plan Support team. We want to make sure your journey is as trouble free and fun as possible. We are along for the ride, so let us know however we can aid you in your most successful season yet. Meetings with Matt: This is the optimal way to get real-time education and feedback on anything related to your training and performance. Twice weekly, Matt Dixon will host live group video-chat meetings through Google+. Up to 10 premium and executive athletes at a time can hop on and listen in or ask!12

13 questions. Matt will answer all questions and the sessions are archived for you to view at any time. Any technical or plan-specific questions can be asked during the Meetings with Matt. Be prepared with questions and don t miss an opportunity to consult directly with Matt. Just logon to your Google+ account during the published meeting time and you will automatically get an invite and link from Matt. If you are a Performance athlete or are just unable to join live but wish to ask Matt a question, you can submit one in advance through the Plan Support & FAQ section under the Meetings with Matt topic heading on our website. Matt will do his best to answer your question in the upcoming or following session. To access Meetings with Matt you need to have taken the necessary steps to Circle up purplepatch fitness in Google+ and be online to accept the invite. Below are the instructions for those of you that are not on Google+ yet. Getting Started with Google+ STEP 1: Get a Google+ account: Getting Started with Google+ STEP 2: Once you are all setup and settled in, link to us here purplepatchfitness STEP 3: Add purplepatch to one of your Google+ circles That's it! You are now part of the purplepatch community on Google+. COMMUNITY There are several ways to participate and connect to the purplepatch community. We have the usual social media outlets that we encourage all our athletes to follow: Website: Facebook: Twitter: Google+: YouTube:

14 Instagram: We use these outlets to share tidbits on athlete results, new blogs, interesting articles and coaching insights. Beyond what we have to say, these forums will introduce you to other purplepatch athletes. We encourage you all to connect and share your experiences with one another. San Francisco area athletes: We have several opportunities for you to train with the purplepatch team and be coached face-to-face with Matt. Also, we love visitors. Please come and visit if you are ever in the bay area. CLOSING I started purplepatch as a result of my dream to upgrade the way people trained for endurance sports. This might sound grandiose, but I felt, and still feel, that there is a smarter approach than the antiquated methods employed by so many at present. Consistent and sustainable athletic success is more than following a plan with commitment and dedication. At purplepatch fitness we explicitly draw attention to these additional elements required for sustainable success and this philosophy underpins how I coach the purplepatch professional athletes. Although starting with the professional athletes, the heart of my dream is to reach as many people as possible with the knowledge and information I have built over my career without diluting the cherished quality, personality or experience of being a purplepatch trained athlete. The result is the guided training program you are about to start. Athletes of all levels excel with a smart plan and ours is based on the purplepatch pillars of performance. Now that you have signed up for our coaching, you become part of the purplepatch family and have access to all the same resources and education generally reserved for the purplepatch professional athletes and private clients.!14

15 This manual is a quick-fire guide to ensure you are aware of the resources and support available to you to help maximize the program. As you work through the education and start your training program phase in earnest, remember, if you have any questions on the content, remember to ask questions via Meetings with Matt or Plan Support at anytime. Enjoy the journey. Matt Dixon!15

MPG USER MANUAL. Athlete Platform

MPG USER MANUAL. Athlete Platform MPG USER MANUAL Athlete Platform MyProgramGenerator.com is the leader in endurance exercise coaching. MPG accurately matches the training program of every athlete with their unique physiological profile,