Fitness Advice and Olympic Coach Bill Black’s 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.

How long should I train for?
This obviously depends upon your initial benchmarks tests, ability, fitness levels and your goals along with the time you have available to train. A 10-15 minute session for newcomers would be a good start and then increase this by 10% each week. For more experienced and fitter individuals a 30-60 minute session would be fine to begin with. It is better to do three 60 minute sessions than one 3 hour session.

How hard should I work in a session?
All sessions should include a warm up to gradually allow the body and the mind to become attuned to the coming overload workout. Then at the end of the workout the cool down period allows the body to return to its normal levels. During the workout you are aiming for a good aerobic base and muscular endurance which can be attained by working at a “conversational” pace. At this pace you should be able to work steadily for your set time. Set yourself realistic goals to give yourself something to focus on and aim towards.

How many weeks will it take me to get fit?
Again, this really depends upon your starting level of fitness, your potential, and the time and activities you are training for. It is generally agreed in the fitness world that 12 weeks of training would result in improvements to your overall fitness level.

The following example is a sensible outline for a 12 week training programme. It uses 3 sessions per week where you can see the progression being made over 12 weeks.

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.

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, or a road bike outdoors or on a turbo trainer (stationary), or 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.

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