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Around the race

Advices

The training basis

The 10 main points

1- To know our own level : evaluate
2 - At the beginning of the season, have aims which won’t be timed
3 - To have an idea of the big lines of the training
4 - The recovery, integral part of the training
5 - The training content must be:
- Elaborated for short periods (little cycles)
- Flexible according to the training quality
6 - Regular progress of the training quantity
7 - Regular progress of the training quality
8 - Stability between quantity and quality
9 - Consider the social and family matters
10 - Go through the competition in a great shape

Typical Week

In a general preparation period with 3 trainings by week

Session 1 : Footing 1h – 8 acceleration on a supple ground of about 100 meters – stretchings
Session 2 : warming-up 30 minutes – 12 times 40 seconds fast / 20 seconds slow – 5 minutes slow – stretchings
Session 3 : Warming-up 30 minutes – 8 times 2 minutes fast / 1 minute slow – 5 minutes slow – stretchings

In a specific preparation period with 3 trainings by week

Session 1 : Footing 50 minutes – 10 times 100 meters fast – 100 meters of recuperation – walk at a trot - stretchings
Session 2 : warming-up 20 minutes – 3 times 15 seconds sustained pace, recuperation in 2 minutes walk at a trot – 5 minutes slow – stretchings
Session 3 : Footing 1h30 ease breathing – stretchings

Healthy Advices

The most important

Fish – Eggs, White Meat, Raw and cooked Green Vegetables, Raw and cooked fruits, Dried Fruits, Dried Vegetables, starchy foods (rice, bread, pastas…), Cereal, Dairy Product