This is one of the most complex scientific approaches to sports. To really understand it, you should read the book from Tudor Bompa. Theory and Methodology of training. No coach should be coaching without knowing this book out and back.
To understand how you must plan a race and a season or multiple seasons leading up to it, you must include a lot of factors into the equation. You should not just put out a plan like that, to arrive comfortably into the start line. It should be challenging that is questioning your capacity, your fitness, your abilities. It should include your experience of the previous couple of seasons. Your current feelings, timetable, mental and physical preparedness. Your planning should be a reflection of all these and much more factors.
Besides the science, your individual, personal features should be pointed out. Periodization should be, especially if you wanted to be pro or better or winning, done year after year after year. I like the idea of the multiple types of periodization models, like he one from Canova, but in case of yearly periodization, I actually just would go, till a certain volume, with a step type or stair type of periodization.
Doing each year more is crucial for development. If you do not log your training, this is going to be difficult. If you do not mark your training as they are, it is not going to be possible.
I am not going to right now share my last 20 years of experience, but more likely current race planning. It is important, it is lovely to do so and it is a great experience.
1 st Trail of the season
Trail de Quillan = 44km D+3000m : https://www.trail-quillan.com/
It was a very, very easy plan to make. I took last year off from training and planning and thinking. I just worked my ass off, I ran 3 to 4 times a week, with no watch, no recording, no nothing in my head. I did my interval training with the group, I did not do long runs in the weekend, I ran up to the local summits, without thinking about anything. I had a year of just putting all matters aside. My weight sneaked up. I am still like 8 to 9% body fat, but picked up like 10kg. Of course, I am still taking like 7 to 10g of creatine a day, so some of that weight is water retention weight, especially that I am hydration dialled, driking 3.5+L of water besides other liquids. I also do, still do a lot of weight training. Calculated weight training, so I can do it every day.
This simplifies things for the preparation. I don't have race specific goals for this first event. Simply be in the best shape I can. Since January, I gradually increase my training. Started out with adding 3 to 4 km weekly , some elevation gain, adding in more volume to the intervals and doing extra kms for warming up before. Started doing a long run here and there.
January 29h33 234km D+8189m
February 35h17 240km D+7864m
Mars 46h16 277km D+11470
Just slow, gradual increases in training. Some extra strength and conditioning. Core training. Nordic Walking. Some extra hiking. I need to do it as smart as possible, as I am in a big house renovation too. It cannot take a backseat. I love learning about electricity, about how to work with wood, how to install a door or a window, how to operate heavy hand machinery, how to reinforce structures and so.
I arrived to the last 3 to 5 weeks of preparation. Right now, I am still doing and pushing hard the interval workouts and speed, but my body is well adapted. I also abuse post workout protein and creatine, so my recovery is superbly balanced. I use 2 scoops of whey, 2 scoops of hemp, 1 scoop of pea protein, 7g creatine, 2g of taurine. I also have still around 30 packs of preworkout sachets. They have beta alanine, citruline malate, l-carnitine and a complete EAA mix with l-histidine and no caffein. I also use that, before hard workouts.
Anyway, the section we are at right now is race prep. I have done my first so called race like training. Not really effort, but still, sort of simulation. On heavy legs and tired body. Did not go bad, but did not feel free. I took my poles, you know there is 3000m of gain. I have been using poles in training for nearly 20 years, so that is not the issue. But in training, it sorts of make me feel slow. Not the walking or the handling, but the actual feeling and running, jogging uphill with it and so. Anyways, I will for this weekend plan out another run, with no poles, same nutrition and will see how it will go. Around 32km with 1800m of gain. With poles I finished a 4h30min run, very very comfortably on disgusting terrain. Loads of trees across and also ton of mud. Some heat, I was sweating in certain sections hard.
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