The BG Energy Challenge

Training Programme

Preparation

Olympic Coach Bill Black, who in his time has trained athletes for various disciplines, has compiled the following preparation advice and suggested training programme:

Sensible precautions

If you have any concerns about your health or any illness or injury, you should consult with your doctor or qualified health practitioner before embarking on any new fitness regime.

Fitness

The BG Energy Challenge is designed for an average level of fitness, not super athletes. That being said, a minimum level of fitness is required to enable you to enjoy the experience. You should be able to run 5 miles without stopping and with no adverse effects. If you swim regularly (i.e. on a weekly basis) or play a sport such as football, basketball or squash, you should be fit enough to take part and enjoy this event.

Where can I train?

Depending on the activity - local parks are good for running and mountain bike workouts. Gyms often have their own circuit training classes, treadmills for running, stationary bikes for ‘spinning’, rowing machines along with a pool for swimming. They also have weights so you can build up your muscle strength.

When can I train?

Your training can be fitted around your lifestyle. This could mean training before, during or after work, perhaps planning longer training sessions at weekends.

What equipment do I need?

Generally, very little specialist equipment is required for training but this depends on the activity. For example - for running – a vest, sweat top, shorts, tracksuit, socks, shoes, shower proof top; for swimming – a costume and goggles; for mountain and road bikes – a helmet and appropriate safety equipment.

How often should I train?

It is suggested that you train on alternate days – e.g. Run on Day 1 and Rest on Day 2. Alternatively you may wish to train 3-4 times per week using the same days each week for the same activity – e.g. Monday - Run, Wednesday – Swim, Friday – Circuit Training and Sunday - a long mountain bike ride. It is also useful to put in an easier week, known as a ‘recovery week’ every fourth week.

Time is probably the best allocation for a session - because you know exactly when it will finish and how you can fit it into your lifestyle.

The training pattern can either be a weekly one, using set days for the same activity each week, or it can be done using a rota system.

What activities can I use?

Sports – 5-a-side football, netball, rugby, hockey - badminton, basketball etc.

Run – jogging, walking - off road or in a gym on a treadmill (set @ 1% incline).

Bike – mountain bike rides off road, a road bike outdoors, on a turbo trainer (stationary), stationary bikes in the gym, or ‘spinning’ sessions.

Swim – use as many different strokes as you can for all round muscular fitness. Good swimmers take about 20 strokes per length (25mtr/yard).

Rowing – use indoor rowing machines at gyms. A stroke rate around 20 per minute is good.

Circuits – using only your body weight e.g. sit ups, press ups, burpees at home or in a gym. 3 sets of 10 or 30 seconds work, followed by 30 seconds of recovery – then repeat this.

Variety – use as many of the above as you can to stop boredom, but also to change one pace training. You can change the paces within the work-outs. e.g. use 3 speeds or intensities during a training session – all of which are set within your capability.

Easy - Moderate - Hard

It could be run for 3 minutes at an easy pace, then for 2 minutes at a moderate pace and then for 1 minute at a hard pace; then repeat this 3 times = 6 minutes x 3 = 18 minutes in total.

Remember: always do some warm up stretching exercises before and after you run to warm up your muscles. Training with cold muscles can lead to injury.