week end choc

The 'shock-weekend' workout instructions

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Many of you will have heard of the "shock-weekend" workout. The expression may be a bit frightening, but it is a very effective training method.

 

What's a shock-weekend-workout?

The aim of a shock-weekend-workout is to train intensively in the shortest time possible. It is also a chance simulate race conditions (difference in altitudes, type of terrain etc.), for those who don't have that advantage all year round.

To find such conditions, you may have to travel a long way, to the mountains for example. So you might as well " get a return  " on your investment in time and money while you are there! Forget your regular plan and make the most of your new environment.

For those who already work out regularly in target conditions, it's the opportunity to accumulate sessions in a reduced time frame and create the sensations you will feel at the end of a race (fatigue, sapped energy reserves, race time, etc.).

Mentally too, it will have a positive impact on how you tackle the race. It will reassure you that you are capable of finishing the race; and you will learn the sometimes disagreable feeling of lassitude - in your muscles and articulations but also psychological lassitude after a race that lasts several hours, or even more.

 

What type of weekend can I organise?

There are many possibilities, knowing that the list is far from exhaustive and a multitude of combinations are possible depending on your level, your needs, your desire and your constraints.

If you prepare a trail, it is also possible to do the sacred " walk-run" which, as its name suggests, is an alternation of walking (positive slopes) and running (flat or negative slopes).

TRAIL

2 days:

 Saturday morning: Session of positive slopes for 6 to 20 minutes several times, followed by active recovery, either descending to your starting point or continuing to climb, but walking.

 Saturday afternoon: Cycling for 2 to 3 hours or trail running for 1 hour 30 minutes to 2 hours

Sunday: Walk-run for 4 - 6/7 hours depending on the prepared distance. It is also a good opportunity to test your equipment (outfit, walking poles, carrying gear, solids and liquids, etc.).

 

3 days:

Friday afternoon: Trail for 1 hour 30 minutes - 2 hours

Saturday morning : Session of positive slopes for 6 to 20 minutes several times, followed by active recovery, either descending to your starting point or continuing to climb, but walking.

Saturday afternoon: Cycling for 3 - 4 hours

Sunday: Walk-run for 4 - 6/7 hours depending on the prepared distance. It is also a good opportunity to test your equipment (outfit, walking poles, carrying gear, solids and liquids, etc.).

 

ROAD

2 days:

Saturday morning : Threshold training session for 6 to 15 minutes, repeated several times depending on where you are at in your training plan.

Saturday afternoon : Cycling for 2-3 hours or jogging for 1 hour 30 minutes

Sunday: 3-4 hours endurance session (stay well hydrated)

 

3 days:

Friday afternoon : Endurance 1 hour 30 minutes

Saturday morning : Threshold training session for 6 to 15 minutes, repeated several times depending on where you are at in your training plan.

Saturday afternoon: Cycling for 3 - 4 hours

Sunday: 3-4 hours endurance session (stay well hydrated)

 

You can do this type of weekend program every 2 to 3 weeks depending on your level. Do not do it within the 3 weeks before your objective race.

Besides "shock-weekend-workouts", you can also organise intense training during a week holiday. It is particularly interesting for those preparing for a big mountain trail and who live in a flat environment. If this is the case, the aim is to run as much positive slope as possible, but also negative, which despite what everyone says, is probably the main factor for failure for this type of runner.

These different types of training are formidable arms for attaining your objective, but you must go carefully. If you feel any pain at all during the weekend, you must put off your program, otherwise you might have to do whole shock-weeks of forced rest.


 

Good "shock-weekend"!

 

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