ANNUAL ANNUAL TRAINING PLAN TRAINING PLAN

FOR YOUTH FOR YOUTH BETWEEN 15 AND BETWEEN 15 AND

1818

Mark Dempsey – IrelandMark Dempsey – IrelandEkatarina Georgieva – Ekatarina Georgieva –

BulgariaBulgariaIvan Grujic – SerbiaIvan Grujic – Serbia

Martin Krasek - SloveniaMartin Krasek - Slovenia

MAJOR COMPONENTSMAJOR COMPONENTS

ITU WC 14.9.ITU WC 14.9. ETU EC 2.7.ETU EC 2.7. National championship 30.7.National championship 30.7. Regional championship 20.5.Regional championship 20.5. Other control races: 1xtriathlon, Other control races: 1xtriathlon,

1xduathlon, 1xduathlon,

2x cross-country2x cross-country Testing Testing

TRAINING CAMPSTRAINING CAMPS

1st camp October -Home1st camp October -Home 2nd camp January – Warm 2nd camp January – Warm

weatherweather 3rd camp March and April – 3rd camp March and April –

Warm weatherWarm weather 4th camp June - Altitude4th camp June - Altitude 5th camp August - Altitude5th camp August - Altitude

RECOVERY PHASERECOVERY PHASE

HolidaysHolidays Only regeneration intensityOnly regeneration intensity Time to do different thingsTime to do different things Time to prepare equipment for Time to prepare equipment for

next seasonnext season Time to think of next seasonTime to think of next season Time for coaches to plan next Time for coaches to plan next

seasonseason

BASIC PREPARATION BASIC PREPARATION PHASEPHASE

Regular progression of volumeRegular progression of volume Little speed workLittle speed work Strenght workStrenght work TestingTesting MTB and cross country…MTB and cross country…

PREPARATION PHASEPREPARATION PHASE

Multiple goals in each mesocycle Multiple goals in each mesocycle General strenght workGeneral strenght work Some control racesSome control races Warm weather training campsWarm weather training camps Intensity increases slightlyIntensity increases slightly

SPECIFIC PHASESPECIFIC PHASE

Each sessions has a specific goalEach sessions has a specific goal Specific work increasesSpecific work increases Specific strenght work increasesSpecific strenght work increases More competitionsMore competitions Test work to be exactTest work to be exact

COMPETITION PHASECOMPETITION PHASE

Reason why we have trained Reason why we have trained

whole yearwhole year Main race phase:Main race phase:

European championshipEuropean championship World championshipWorld championship

Very specific Very specific Cycle 1 ends, cycle 2 beginsCycle 1 ends, cycle 2 begins

Hvala!Hvala!Ta go maith!Ta go maith!

Hvala na pažnji!Hvala na pažnji!Blagodaria!Blagodaria!