Friday, 6:30 - 9:00 p.m.--Informal pasta dinner/orientation session, usually
at the clinic host's house. We get to know each other and go over the agenda for the
weekend after watching video from recent National and World Championship events.
Saturday, 9:00 a.m.--Individual technique analysis. All walkers are filmed at various speeds. I then work with each person to knock down
existing barriers to fast racewalk technique, then film the end result to
compare before and after techniques. During the session we will frequently come together as a group to do drills and other exercises to learn and reinforce elements of good racewalk technique.
12:00 p.m.--Shoe store visit to learn more about picking proper shoes for racewalking and marathon walking.
2:30 p.m.--After lunch we review video of the morning sessions to
see how far the group has progressed, and to note what remains to be done. Then
we head back to the track.
4:00 - 5:00 p.m.--Back to the track to put into practice some of what we've learned, practice technique and flexibilty drills and then have a fun
relay race to see how technique changes under semi-competitive conditions.
Sunday, 8:00 a.m.--Most people seem to train pretty much the same
way if left to their own devices--moderately-paced mileage every day, with very
little variety. I want everyone to understand why this is very limiting, so we
start out with an in-depth discussion of workout types. There's a lot of
physiology involved in walking fast, and you have to work all of these
physiological systems frequently to walk fast. Knowing all about the different
types of workouts that condition your neuromuscular, cardiovascular, lactate
threshold and VO2 systems will help you to decide what's missing
in your current training program.
10:00 a.m.--To the track for a "lactate threshold test"
using Polar Heart Rate Monitors to get an idea what a threshold workout should
feel like, to determine maximum and threshold heart rates, and to determine
appropriate training heart rates for other types of workouts.
1:30 - 4:00 p.m.--"Putting It All Together" lecture:
how to establish long-term goals, and how to intelligently map out a yearly
training program to achieve those goals. We may also talk about tapering
properly for a big race, diet, or whatever else participants have on their minds
before wrapping up.