When writing any training plan it helps to have a clean calender training plan template to write on. You could print out an actual paper calender online — not the worst way to do it. Seeing the full month (or more) laid out in front of you makes it a lot easier to set goals and plan.
It gives you a bird’s eye view of everything, making it much simpler to create good flow in your week to week workouts. Paper programs can be cumbersome though, and a bit antiquated in our online world. There are numerous apps and websites online that offer a variety of features. Much of the time, I find most of the features to be a distraction. I prefer a simple spreadsheet file that I’ve built over the years. It’s not super-complex or earth-shattering in it’s features and functionality, but I built it this way on purpose. I tried to keep it simple and relatively clean. Here are the features I worked in: There are three tabs in the spreadsheet — Program, Notes, and Printable Program is the main schedule Anything you type into the Program tab is automatically copied to the Printable tab (on the appropriate day of course) so you don’t have to copy and paste everything The dates will auto-fill, so if you plug in the date of the Monday you want the program to begin it will populate the entire program There is a spot on the Program tab where you can input the data you gain from my Threshold Field Test and it will automatically generate some very basic training zones in either heart rate or power (for cycling) or both down at tthe bottom of the program There is an area for each week to include a goal Below each day is an extra space — the Actual row — which is where you can write in what you actually did (if it differs from the schedule), how you felt, or anything else that you notice about that day or your training in general. Don’t discount this basic feedback for yourself. There have been innumerable times where looking back at some old training logs helped solve a problem for me. I was able to discover why a training technique did or didn’t work, or why I got hurt, or why I was feeling so run down. Our memories tend to be unreliable for keeping track of these details on a weekly and monthly basis and this mini-diary can be a goldmine. There is an extra 4 weeks listed after the main body of the program, which I find helpful to sketch out any races or big events in the month following the one I’m currently planning – more of that bird’s eye view Notes is a place to describe any of the intervals or types of workouts you might be using – I write descriptions of threshold, high intensity, muscle endurance and other intervals so that any client reading the program has a reference to remind them of how to do each interval and what the purpose of each is. Printable is a more plain-format version of the written program that will print on a single sheet of paper if you want to carry a hard copy with you somewhere. As I mentioned — nothing too fancy, just the basics. I think the cleaner and simpler it is the less clutter it puts in your brain and makes it easier to focus on what’s important — crafting the day-to-day schedule. As a bonus, I decided to leave the descriptions on the Notes tab that I use for many of my athletes. I didn’t invent the terms I use (like MSPO for Threshold) — much is borrowed from numerous others’ work, including Dave Morris who wrote a great book called Performance Cycling : Training for Power, Endurance, and Speed if you get a chance, read it. So if you want a free copy of this template, simply Click Here
He lives with his wife and two kids and runs multiple businesses in Grand Junction, Colorado.