Block Training

Block training most likely has several meanings, for the purpose of this discussion it involves training with multiple modalities in one session. Tri-athletes use this type of training session to get ready for their multi-event competitions. Any athlete for that matter can use and greatly benefit from block training. It is especially useful during the off season to keep your endurance up and give you that little edge to stay sharp. I like it for winter training because it is a great endurance work-out without spending hours on the indoor spinner.

Things to consider

• Be creative and think out a plan; you need to come up with a way to perform at least 3 activities/modalities (it can be 2), and perform them successively with little to no down/recovery time.
• Set up everything you need ahead of time for a quick and easy transition, this includes nutrition.
• Set-up the sequence so that your primary sport is either the second or third activity. In the beginning it's best to have your primary sport be the second activity along with the longest duration, using the third activity to polish it off (or I should say finish you off).
• Try keep in mind as you fatigue the last activity should not require much strenuous effort.

Example: Monday 2-16-09 work-out

1. Swim at the gym 45 minutes.

2. Ride fixed gear for 1 hour, focus on the flats and cadence.

3. Snow shoe up and down steep climb with some flats for 45 minutes.

Total time: 2 hours and 30minutes.

Other ideas: Cross country skiing, various indoor CV machines combined with swimming, Martial Arts classes (with a focus on consistent movement), combine weight training (15-20 reps with 2 sets) with CV.

Be creative, make it fun and you'll have a great endurance work-out and you won't get board!

Important: When using a heart rate monitor your heart zones will be different through-out the various modalities/activities. Your zones for biking are going to be different when compared to cross country skiing and so on. Monitor your HR but work with-in the limits of your aerobic zone, you should be able to carry on a conversation with labored breathing, if you have to pause or catch your breath to talk you are working to hard for this type of work-out.