A Veteran's Perspective
ALTERNATIVE TRAINING – A VETERAN’S PERSPECTIVE
By Wing Commander Dave Cole, Nov 08
Many of you may have read my previous article about alternative training, 
which has been on the RAFAA site for a number of years. In sum, cycle every morning and run hard on alternate dates, but essentially avoid running because of the risk of injury. However, a little secret, I haven’t been doing that for a considerable number of years. As I now feel that despite 2008 being either my best or 2nd best season ever, age may be taking hold and my time may be up. I therefore thought I should divulge what I’ve been up to over the past few years. I hope it helps; it took me to RAF Cross Country Champion and Warwickshire Country runner up in 2006 and runner up in both the RAF and Inter-Services Championships and Buckinghamshire Champion in 2008.
The training is hard, but the schedule as follows:
Day | 6.00 to 7.00AM | 1030-1130AM | Notes |
Mon - Sun | One hour Cycling in shed on turbo trainer (1) | Gym: 20 mins cross trainer level 16 20-25 minsTreadmill Starting at 10km rising to 20/21 in half km increments and each increment at 1 and 1/2 minutes. 1 and 1/2 minutes warm down at 15 km per hour 20mins Cycle Moving up to approximately level 14 and cadence at 115-120 no warm down. | I try and do this at least 6 times a week. Sometimes I get tired and have to double up on the cycling on the turbo, but then back into it. |
Race week schedule
Day | 6.00 to 7.00AM | 1030-1130AM |
Mon | One hour Cycling in shed on turbo trainer | Gym: 20 mins cross trainer level 16 20-25 minsTreadmill Starting at 10km rising to 20/21 in half km increments and each increment at 1 and 1/2 minutes. 1 and 1/2 minutes warm down at 15 km per hour 20mins Cycle Moving up to approximately level 14 and cadence at 115-120 no warm down |
Tues | One hour Cycling in shed on turbo trainer | As above |
Weds | One hour Cycling in shed on turbo trainer | As above |
Thurs | 40 mins turbo | 10mins cross trainer level 12, full treadmill session |
Fri | 40 mins turbo | 10mins cross trainer level 12, full treadmill session |
Sat | 30mins turbo | Race |
Sun | One hour Cycling in shed on turbo trainer | One hour Cycling in shed on turbo trainer |
Mon | As above | Gym: 20 mins cross trainer level 16 20-25 minsTreadmill Starting at 10km rising to 20/21 in half km increments and each increment at 1 and 1/2 minutes. 1 and 1/2 minutes warm down at 15 km per hour 20mins Cycle Moving up to approximately level 14 and cadence at 115-120 no warm down. |
I now feel like a 70’s or 80’s disco record – a classic, but worthy of a re-mix with a new front man. Therefore, hopefully those of you younger than me may find the tune I sang of some benefit and you’ll be able to give your career a boost.
Remember lots of people have talent, but who has the desire to add to it?
(1)This is a session that just increases the load every 5-10 minutes as I warm up using the racing cycle gears, leading to hard cycling in the last 20-30 mins. Heart rate around 150-170.