Training Diary Requirements

Please use the following guidelines for your Training Diary assignment. They are guidelines only and you are not expected to set it out exactly as the examples below unless directed to do so. You are required to purchase an A5 size exercise book to do all this in and you must write by hand everything except spreadsheet templates and graphs generated from these if you choose to do so. These printouts must also be pasted into the diary and not submitted separately. The diary must contain the following elements:

1. Personal Details
Name: Tutor: ________________________________________________ ________________________________________________

Student ID: ________________

2. Goals
i. Personal Challenge Goal Run [] ii. Ride [] Swim []

I need to see a long term goal statement and at least 2 intermediate goal statements written in SMART terms :

iii.

I also expect at least 3 process oriented goals (what am I going to have to do to get there?)

3. Training Plan
i. I want to see an overall plan for the 12+ week program

2007 FUNDAMENTALS OF FITNESS TRAINING PLAN (EXAMPLE)
MONTHS

March
1 5-Mar 2 12-Mar 3 19-Mar 4 26-Mar 5 2-Apr 6 9-Apr

April
7 16-Apr 8 23-Apr 9 30-Apr 10 7-May

May
11 14-May 12 21-May 13 28-May 14 4-Jun

Jun
15 11-Jun 16 18-Jun 20

DATES

MICROCYCLE

WEEK BEGINS
TESTING WEEK

PERIODISATION

ADAPTATION CYCLE

1

2

3

4

TRAINING PHASE

BASE

BASE

INTENSITY

COMPETITION

ENDURANCE STRENGTH SPEED RACE PACE GENERAL DRYLAND TESTING DATES VOLUME 5 0

80 20 0 0
2X30min gym sessions/wk

80 15 5 0
3X25min gym sessions/wk

70 10 10 10
3X30min gym sessions/wk

65 0 15 20
2X45min gym sessions/wk

TRAINING

51

52

48

51

52

53

49

48

46

46

47

44

40

35

It does not have to look exactly like the plan above (I have placed rather arbitrary figures in there) but that is the overall structure I want. Feel free to use this basic structure and adapt it to suit your needs. Within each microcycle I obviously want to see exactly what is planned for every session. ii. I also want to see the proposed test sets that you have determined to use for your intermediate goals. That means for example how you are measuring your progress along the way. It may be a standard set you do at certain points along the way or just a particular time trial effort.

4. The diary
You can set your A5 diary up any way you choose; however, I do want you record a number of different measures including: Every session measuring: i. Volume (whether you choose to measure distance or time it’s up to you) ii. Fatigue level (good, tired, sore) iii. RPE (Borg’s rating of perceived exertion) See scale appendix 1 iv. Work Load (estimation and own scale of volume + intensity) Low Med High Every day measuring: i. Heart Rate (resting bpm first thing in the morning 5 minutes after alarm) ii. Body Weight (kgs daily) iii. Health (good, average, sick/injured) iv. Sleep (quality 1-3 scale) (quantity 1-3 scale) 1=good 2=average 3=poor v. Stress (1-3 scale where 1=low stress 2=average 3=high stress) vi. Food (quality 1=good, 2=okay, 3=poor) (quantity 1=good, 2=okay, 3=poor) vii. Fluid (Urine c=clear, L=light yellow, D=dark yellow) You are expected then to set this out in a logical way for every day on a page in the diary.

5. Evaluation
You can then summarise each week, each 4 week cycle and the overall program. It may therefore look something like the table below in the summary. Remember, it does not have to look exactly like this. If you can come up with a wonderful way of representing your data then please do so. Just remember it must all be in the

diary and I’m happy for you to hand draw line graphs within a template like the one below.
1 Volume 58 57 56 55 54 53 52 51 50 2 3 4 5 6 7 8 9 10 11 12 13 1 4 15 16 17 18 19

o o o o o o o o o o o o o o o o o o o

Fatigue

Health

Stress RPE

1 0

11

13

12

10

11

11

12

13

14

15

10

12

1 3

15

11

13

13

14

S. quality

S. quantity

Work L HR Weight

5 0 7 8

51 78.2

51 78.1

51 77.9

49 77.9

50 77.8

47 77.9

52 77.7

53 77.6

50 77.6

52 77.7

51 77.5

52 77.3

5 3 7 7

51 76.9

50 76.8

52 76.7

51 76.5

51 76.3

F. qual

F. qua Fluid

At the end of the diary and after you have completed your challenge I want you to evaluate your performance in the challenge, as well as your performance in planning for the challenge. That is, what worked well, what didn’t work well, and how would you do it differently next time. Although your performance in the personal challenge itself will determine 10% of your marks, the personal challenge itself will not determine your success in this program/diary assignment

(20%). How well you plan the program, set it out and evaluate it will be the key determinants for success here. Make sure you look at the criteria on the criteria sheet at the end of the unit description. Good Luck!

APPENDIX 1
Instructions for Borg Rating of Perceived Exertion (RPE) Scale While doing physical activity, we want you to rate your perception of exertion. This feeling should reflect how heavy and strenuous the exercise feels to you, combining all sensations and feelings of physical stress, effort, and fatigue. Do not concern yourself with any one factor such as leg pain or shortness of breath, but try to focus on your total feeling of exertion. Look at the rating scale below while you are engaging in an activity; it ranges from 6 to 20, where 6 means "no exertion at all" and 20 means "maximal exertion." Choose the number from below that best describes your level of exertion. This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range. Try to appraise your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Your own feeling of effort and exertion is important, not how it compares to other people. Look at the scales and the expressions and then give a number. 6 7 Extremely light (7.5) 8 9 10 11 12 13 14 15 16 17 18 19 20 Extremely hard Maximal exertion Very hard Hard (heavy) Somewhat hard Light Very light No exertion at all

Borg RPE scale © Gunnar Borg, 1970, 1985, 1994, 1998