10.1.2005
TRAINING PLANS


Training is going on full time and I'm feeling good. I haven't enjoyed training this much ever in winter time. Hopefully feeling becomes even stronger, when orienteering season 2005 begins. Mostly, the weekly training system with Terä-Team has increased my motivation, and I have already planned training better than before. I try to train better than before, really knowing what to do and when, so that I don't have to hesitate or be nervous of what I should do. I want to take advantage of every training hour. My new coaches Havas and Heiskanen are helping me a lot to plan my future. The most important time of the year is the beginning of the competition season. That means April for me. I have to recover enough and slow down a bit whenever necessary. The biggest "problem" is to make orienteering training camps in March suitable for my body. It's really easy to get problems or injuries then. But it's only a matter of more careful planning.

The most important thought throughout the year is to keep the legs feeling good most of the time. I think, it's better to keep fit all the time, because you get more advantage of training that way. I believe, that it's really the only way to reach higher level of fitness. You have to train hard and you can't feel fresh after a tough week, but that's the time you have to pay more attention to recovery and stretching and other muscle care. How much can I train that way is still a puzzle for me, but I'm surely trying to solve it this year. I know, that it's more than I have trained before with careful training plans and good care of the condition of the muscles.

During January I train mostly at home. Next week, 17.-20.1. I train with Finnish National Team in Vierumäki. I have already concentrated on uphill(down) training better than ever and done also force training with balance and coordination. Otherwise, long runs and skiing (2-4h) are important part of my training.

In February I have altitude training period in Dullstroom 2097m, South Africa 9.-25.2. It's my first time in South Africa, but not the first in high altitude. Two years ago I was in Mexico with my training friends, and the altitude training felt suitable for me. Now, I hope to get a little more out of it. I concentrate on faster running, not forgetting orienteering and hill training. It's important to remember to train there rather less than at home.

In March the first two weeks I train low tempo but long distances, hopefully in good skiing conditions. Then it's time for orienteering camps. First in Madrid 13.-23.3. with Finnish National Team and then in Sweden with Terä-Team. It's the time for careful planning. Orienteering only once a day, although some days can be tougher. Orienteering technics is the main thing, though it's in my mind all the time.

In April starts the competition season. For me the season will be different from previous seasons, because the competitions are not main trainings, although important ones. Anyway, I compete less than before and concentrate on my weaknesses, which are physically and technically in short/medium distance orienteering in difficult and not so fast terrains.

-jani-