2016 projection jolien d’hoore

2016 Projection Jolien Dhoore

2016 Projection Jolien Dhoore

Topsport trainer Wiggins

1


2.PISTE kenmerken Energiestelsel optimaliseren OS contributie van de powersystemen(%) Topsport trainer Wiggins EventWRAlacticAnaerobicAerobic200mMale9"57240555Female10"79340555Olympic sprint42"9501e405552e3060103e204040Team pursuitmale4000m3'53'31412475female3000m3'21"55212970

Analysis OG2012 progression preparationJolien Dhoore watt performance training/racing based performance chartPeak Power (Watts) Workout type: Bike DurationDistanceTSS 5 s 1 m 5m20 m 60 mWeek ofJul-201234:48:11309.86378 900305268200156Jun-201238:43:56903.52441 884345260166146May-201233:10:40824.301225 841412292211190Topsport trainer Wiggins WHAT?

Prestatie verbetering ifv 2016 Ploeg en Omnium

Aerobic capaciteitAerobic powerAnaerobic systeem onderhoudenHOW?

Volume periodisation (meerjaarplanning)ERGO training specifiekWedstrijd programma (aerobic capaciteit en power)Meso planning aerobic engineHoogtetraining (aerobic engine)

Qualiteiten anaerobic energiestelsel

Dates test 3' VWEMtest 8'KULAltitude testAltitude training/sleepSteptest trackcadence testDr.Els LemmensBotscanHydrostaticRetul/NeurotestAEROtestPiste Stage competitionscompetitions tijdrit projectkrachtestsseptember '123-09/SeptEliteHLT10-16/09Elite12-13 vwemWKTTT17-23/0918-19 vwemWK Valkenberg24-30/0925-26 vwemFranco Belgeoktober '121-7/oct2-3 vwem8-14/oct9-10 vwemWB1 Cali15-24/octEK Lit22-28/oct21-28 Mojacarnovember '1229-4/oct/nov30-1 vwem5-11/novbloedtest E5-9 vwem12-18/novWB2 GlasgowWB2 Glasgow19-25/nov21 vwemElite/U2326-02/nov/dec28 vwemdecember '123-9/decEliteMeeting vwemMeeting vwem10-16/decEliteElite12-21 Mojacar17-23/decvb: Mexico 1800m12-21 MojacarBK OmniumBK Omnium24-30/dec24-27 vwemBK Madison31-06/dec/jan2-3 vwemRevolution Mjanuari '137-13/jan7-9 vwem14-20/jan12-19 MojacarWB3 Mexico21-27/jan27-10 Mallorca28-03/jan/feb27-10 Mallorcafebruari '134-10/feb27-10 Mallorca11-17/febEliteElitebloedtest E11-14 vwem18-24/feb16-24WK Minsk25-03/feb/marmaart '134-10/martijdrit project6 vwem11-17/martijdrit project13 vwem18-24/martijdrit project20 vwem25-31/marJuniorsApril '131-7/aprilJuniors2-4 vwem Juniors7 IT8-14/aprilJuniors9-11 vwem juniors15-21/april22-28/april29-5/april/mayMei '136-12/may13-19/may20-26/mayEliteElite27-2/may/juneEliteElitejuni'133-9/juni4 vwem6-9 D'Oise10-16/juni11 vwem17-23/juni18 vwem24-30/juni25 vwem30 BK30 BKjuli'131-7/juli1-4 vwem8-14/juli9-14 EK Anadia9-14 EK Anadia15-21/juli22-28/juli29-4/juli/augJuniorsaugustus'135-11/aug7-11 Glasgow JWKElite 12-18/augElite19-25/augEliteElite26-1/aug/septEliteEliteGP PolandGP Polandseptember '132-8/septEliteGP GentGP Gent9-15/septElite16-22/sept23-29/septElite vwemWK ITTWK ITT30-6/octElite vwemoctober '137-13/octElite vwem14-20/octEK Elite ApeldoornEK Elite Apeldoorn21-27/octstage 22-25/1028-03/NovWB1 ManchesterWB1 ManchesterNovember '134-10/Nov11-17/Novstage Lanzarote18-24/Nov6Days Gent25-1Decstage MexicoDecember '132-8/DecWB2 MexicoWB2 Mexico9-15/Decstage Mexico


Planning meisjes


Topsport trainer Wiggins 2011 -2012 MacrocycleSEASONAL PLAN JDH TPOlympic Year 2012DATESMONTHSSEPTOCTNOVDECJANFEBMARaprilmeijunijuliaugMICROCYCLE123456789101112131415161718192021222324252627282930313233343536373839404142434445464748495051521WEEKBEGINS29/aug5/sep12/sep21/sep28/sep5/okt12/okt19/okt26/okt2/nov9/nov16/nov23/nov30/nov7/dec14/dec21/dec28/dec4/jan11/jan18/jan25/jan1/feb8/feb15/feb23/feb1/mrt8/mrt15/mrt22/mrt29/mrt5/apr12/apr19/apr26/apr3/mei10/mei17/mei24/mei31/mei7/jun14/jun21/jun28/jun5/jul12/jul19/jul26/jul2/aug9/aug16/aug23/aug30/augCALENDER OF MEETSDomesticTransitionInternationalLOCATIONstage zolder - bioracer aeroHolland Ladies tour Altitude training campVWEM stage pisteEK 21-23/10 VWEM stage piste4-6/11 WB1 KazakhstanBOIC weg stage VWEM stage piste1-3/12 WB2 Calitraining camp SpanjeVWEM stage piste20-22/01 Beijing WB3vwem stage 17-19/02 London WB425/02 Het nieuwsblad4/03 Tielt Wingen6-7 stage piste 8-10-11Drente17vertrek AustraliaWK Melbourne 4-8/04Roselare 22/04LuxembourgKnokke Heist 5/05piste weg stage 18-23 RoussillonExergie Amerika14-16/ Zeeuse EilandenBK WEG Geel 12-15/07OG 2012 London TPTransition rust - PERIODIZATIONTRAININGPHASEspecific aerobic developmentCompetitionspecific aerobic developmentCompetitionBase enduranceCompetitionspecific aerobic developmentCompetitionBase endurancespecific aerobic developmentBase endurancespecific aerobic developmentCompetition periodSTRENGTHExSMaintenanceExSMaintenanceEnduranceMaintenanceExSMaintenanceEnduranceExSEnduranceExSMaintenanceENDURANCESpecificMaintenanceSpecificMaintenanceBUILDMaintenanceSpecificMaintenanceBUILDSpecificBUILDSpecificMaintenanceSPEEDcapacityMAXcapacityMAXBUILDMAXcapacityMAXBUILDcapacityBUILDcapacityMAXFitnessSpecificMaintenanceSpecificMaintenanceEndurace generalMaintenanceSpecificMaintenanceEndurace generalSpecificEndurace generalSpecificMaintenancePeriodspecific aerobicCompetition Periodspecific aerobicCompetition Periodbase aerobicCompettion periodspecific aerobicCompettion periodbase aerobicspecific aerobicspecific aerobicCompetition periodTESTING DATESERGOSTLTmesocycleIIIiiiivvhoursvolume12341231212312123123123412345602345671212123412348502480075021700650186005501550045012400350930025062001503100IntensitiesWeeks1312111098765432106543210109876543210161514131211109876543210543Regeneration222211112211221111112211122221111221AeC12222111111221112211111111222111122221111112211111AeC211111111111111111111111111111222AeP11122222222222222222222211122222222AnC12211222212211221122MAX TestSS or CR22222212212222AnP222222222222222222222222Field TestERGOSTERGOERGOSTERGOSTTrack training units35577756555655555555635577756Road Training units 777742277577222772222777742277Fitness Training units222222222222222222222222222222222222222222222 Type StrengthExSexexexexexexexexexexExSexexexexexexType LTExSexexexexexexststststststststexexexexststststststststststststExSexexexexexexststststststst



Topsport trainer Wiggins 2013 -2014 MacrocycleSEASONAL PLAN Jolien D'HooreDATESMONTHSSEPTOCTNOVDECJANFEBMARaprilmeijunijuliaugMICROCYCLE12345678910111213141516171819202122232425262728293031323334353637383940414243444546474849505152WEEKBEGINS02/sep09/sep16/sep23/sep30/sep07/okt14/okt21/okt28/okt04/nov11/nov18/nov25/nov02/dec09/dec16/dec23/dec30/dec06/jan13/jan20/jan27/jan03/feb10/feb17/feb24/feb03/mrt10/mrt17/mrt24/mrt31/mrt07/apr14/apr21/apr28/apr05/mei12/mei19/mei26/mei02/jun09/jun16/jun23/jun30/jun07/jul14/jul21/jul28/jul04/aug11/aug18/aug25/augCALENDER OF MEETSDomesticInternationalLOCATIONGP Gent WK TTTEK ApeldoornWB1 Manchesterpiste stage WEG stage Lanzarotepiste stage WB2 Mexicoweg stage transiitonGirona stage stage PisteWK CaliVoorjaars classicasTransitionBKPERIODIZATIONTRAININGPHASEspecific aerobic developmentspecific aerobic developmentCompetitionBase endurancespecific aerobic developmentCompetitionspecific aerobic developmentCompetitionspecific aerobic developmentBase endurancespecific aerobic developmentSTRENGTHExSExSMaintenanceEnduranceExSMaintenanceExSMaintenanceExSEnduranceExSENDURANCESpecificSpecificMaintenanceBUILDSpecificMaintenanceSpecificMaintenanceSpecificBUILDSpecificSPEEDcapacitycapacityMAXBUILDcapacityMAXcapacityMAXcapacityBUILDcapacityFitnessSpecificSpecificMaintenanceEndurace generalSpecificMaintenanceSpecificMaintenanceSpecificEndurace generalSpecificPeriodbase aerobicspecific aerobicCompettion periodbase aerobicspecific aerobicCompettion periodspecific aerobicCompettion periodbase aerobicbase aerobicbase aerobicTESTING DATES1mesocycleiIIIIIIIIIIhoursvolume12341234123123121234123121231234123561234123456123301000950279008502480075021700650186005501550045012400350930025062001503100IntensitiesWeeks1312111098765432101110987654321032100010987654321010987654321Regeneration33333323333331553333221111111111111444432244222222AeC11111221222211122111111111111111111333332233211111AeC2111211111111111111111222221111111AeP222222222222222222222222222111111122222222AnC12222211111111111111111111111111111MAX TestSS or CR2222211111222122222222222222222222AnP2222222222Field TestFTFTFTSTERGOTrack training units5225555555222225555Road Training units 277772222777227777777222277777777777777777777777777Fitness Training units33333333333333333333222133333 Type StrengthMFMFMFMFMFENENENENexexMFMFENENENENENENENENENENENMFMFMFMFMFType LT

Topsport trainer Wiggins 2013meisjes2014meisjesDATES2009-2010MONTHSSEPTOCTNOVDECJANFEBMARaprilmeijunijuliaugMICROCYCLE123456789101112131415161718192021222324252627282930313233343536373839404142434445464748495051521WEEK2/sep9/sep16/sep23/sep30/sep7/okt14/okt21/okt28/okt4/nov11/nov18/nov25/nov2/dec9/dec16/dec23/dec30/dec6/jan13/jan20/jan27/jan3/feb10/feb17/feb25/feb03/mrt10/mrt17/mrt24/mrt31/mrt7/apr14/apr21/apr28/apr5/mei12/mei19/mei26/mei2/jun9/jun16/jun23/jun30/jun7/jul14/jul21/jul28/jul4/aug11/aug18/aug25/aug1/sepBEGINSCALENDER of meetsweeks togo876543210000001514131211109876543210007654321001514131211109876International LOCATION Europa Cup GentWK TTT22/09EK piste ApeldoornStage piste world cup Manchester piste stage WEG stage Lanzarotepiste stage world cup Mexico WEG stage Mexicoactiverust weekGirona stage piste stage World championships stage weg RVVcompetitie periodepiste stage Hoogte satgeBiraBKpiste stage Piste stage 3-5/0815/08 Bk Tijdrijden Piste stage 23/08mesocycles41212341212341231234561234123412345678123412312341234Track training units2 2447776777777755553322333Road Training units 77744772277 7 772227777777777 7 77777 77777777777Fitness Training unitsStrengthEnduranceMSPOWEREnduranceHypertrophyStrengthPOWERHypertrophyPOWER Type StrengthexexexexEn EnenenmsMSMsMSmsmsmsMSexexexexexexexexenenenenmsmsmsmsEnEnEnMS exexexexenenenenMSMSMSMS3 TEST VWEM8 TEST KULSTEP TEST PISTE Isokentic TEST Strength test Sportarts BODY COMP Hypoxie phasesleep high/train highsleep high/train highsleep high/train high2014meisjes2015meisjesDATES2010-2011MONTHSSEPTOCTNOVDECJANFEBMARaprilmeijunijuliaugMICROCYCLE23456789101112131415161718192021222324252627282930313233343536373839404142434445464748495051521WEEK8/sep15/sep21/sep29/sep6/okt13/okt20/okt27/okt3/nov10/nov17/nov24/nov31/11/20148/dec15/dec22/dec29/dec5/jan11/jan17/jan24/jan31/jan7/feb14/feb21/feb28/feb07/mrt14/mrt21/mrt28/mrt4/apr11/apr18/apr25/apr2/mei9/mei16/mei23/mei30/mei6/jun13/jun20/jun27/jun4/jun11/jul18/jul25/jul1/aug8/aug15/aug22/aug29/augBEGINSCALENDER of meetsDomestic 54121110987654321014131211109876543210161514131211109876543210131211109 International LOCATION WEG stage VWEM + POWER VWEMpiste stage stage Lanzarotepiste stage activerust weekpiste stage - hoogte trainingstage piste18-20/02 ManchesterWEG stage Benacassim Stage piste World championships Transition WEG opbouw - volume Hoogte satge BKtransition Hoogte satge mesocycles1231231234512341234512312312341234567812311234512345Track training units6622266666667777764 7 7772222Road Training units 33777222772277 7 777 6427 777 7 77777 677777Fitness Training unitsPOWERPOWERMSPOWEREndurancemsStrengthPOWEREnduranceHypertrophy Type StrengthexexexexenexexexexExExExexexexenenenmsmsmsmsEnEnEnenexexexexenenenenMSMSMS3 TEST VWEM8 TEST KULSTEP TEST PISTE Isokentic TEST Strength test Sportarts BODY COMP Hypoxie phasesleep high/train highsleep high/train highSleep highSleep high2015meisjes2016DATES2011-2012MONTHSSEPTOCTNOVDECJANFEBMARMICROCYCLE2345678910111213141516171819202122232425262728293031WEEK5/sep12/sep19/sep26/sep3/okt10/okt17/okt24/okt31/okt7/nov14/nov21/nov28/nov5/dec12/dec19/dec26/dec2/jan9/jan16/jan23/jan30/jan6/feb13/feb20/feb27/feb06/mrt13/mrt20/mrt27/mrtBEGINSCALENDER of meetsweeks to go87654321020191817161514131211109876543210International LOCATION Stage piste world cup Stage piste Ritten wedstrijd Stage piste World championships Track training units2 244777777777764 7 777Road Training units 77744777777 7 777 642Fitness Training unitsPOWEREnduranceHypertrophyStrengthPOWEREndurance Type StrengthexexexexEn EnenMSMsMSmsmsmsMSMSEXExExExexexexeneneneb3 TEST VWEM8 TEST KULSTEP TEST PISTE Isokentic TEST Strength test Sportarts BODY COMP Hypoxie phasesleep high/train highsleep high/train highsleep high/train high2016meisjesDATES2011-2012MONTHSapril meijunijuliaugMICROCYCLE323334353637383940414243444546474849505152 WEEK Begins 3/apr10/apr17/apr25/apr1/mei8/mei15/mei22/mei29/mei30/mei6/jun13/jun20/jun27/jun4/jul11/jul18/jul25/jul1/aug8/aug15/aug22/augCALENDER of meetsweeks to go20191817161514131211109876543210International LOCATION Transition hoogte stage Stage piste Olympic gamesTrack training units2 2222 272 Road Training units 777777 7777777 77 777 7 7Fitness Training unitsHypertrophyEndurancePowerEndurance Type StrengthMSMSEnEnEn EnExExExMSMsMSEnEnEnMSMSEXExExEx3 TEST VWEM8 TEST KULSTEP TEST PISTE Isokentic TEST Strength test Sportarts BODY COMP Hypoxie phasesleep high/train hightrain high

Dates test 3' VWEM test 8'KUL Altitude test Altitude training/sleep Steptest track cadence test Dr.Els Lemmens Botscan Hydrostatic Retul/Neurotest AEROtest Piste Stage competitions competitions tijdrit project krachtests

3-09/Sept Elite HLT

10-16/09 Elite 12-13 vwem WKTTT

17-23/09 18-19 vwem WK Valkenberg

24-30/09 25-26 vwem Franco Belge

1-7/oct 2-3 vwem

8-14/oct 9-10 vwem WB1 Cali

15-24/oct EK Lit

22-28/oct 21-28 Mojacar

29-4/oct/nov 30-1 vwem

5-11/nov bloedtest E 5-9 vwem

12-18/nov WB2 Glasgow WB2 Glasgow

19-25/nov 21 vwem Elite/U23

26-02/nov/dec 28 vwem

3-9/dec Elite Meeting vwem Meeting vwem

10-16/dec 12-21 Mojacar

17-23/dec 12-21 Mojacar BK Omnium BK Omnium

24-30/dec 24-27 vwem BK Madison

31-06/dec/jan 2-3 vwem Revolution M

7-13/jan 7-9 vwem

14-20/jan 12-19 Mojacar WB3 Mexico

21-27/jan 27-10 Mallorca

28-03/jan/feb 27-10 Mallorca

4-10/feb 27-10 Mallorca

11-17/feb Elite Elite bloedtest E 11-14 vwem

18-24/feb 16-24 WK Minsk

25-03/feb/mar

4-10/mar 6 vwem

11-17/mar 13 vwem

18-24/mar 20 vwem

25-31/mar Juniors

1-7/april Juniors 2-4 vwem Juniors 7 IT Juniors

8-14/april Juniors 9-11 vwem juniors

15-21/april

22-28/april

29-5/april/may

6-12/may

13-19/may

20-26/may Elite Elite

27-2/may/june Elite Elite

3-9/juni bloedtest E 4 vwem 6-9 D'Oise

10-16/juni U23 U23 U23 11 vwem

17-23/juni 18 vwem

24-30/juni Juniors Juniors Juniors 25 vwem 30 BK 30 BK

1-7/juli 1-4 vwem

8-14/juli 9-14 EK Anadia 9-14 EK Anadia

15-21/juli

22-28/juli

29-4/juli/aug

5-11/aug 7-11 Glasgow JWK

12-18/aug

19-25/aug Elite Elite Elite

26-1/aug/sept Elite Elite Elite

2-8/sept

9-15/sept

16-22/sept

23-29/sept Elite bloedtest E Elite 23-27 vwem TD Metropole WK ITT

30-6/oct Elite 30-4 vwem

7-13/Oct Elite 7-11 vwem 12 Meeting Gent

14-20/Oct EK

21-27/Oct

28-03/Nov 29-31 vwem

November '13

4-10/Nov WB1 Manc

11-17/Nov Lanzarote

18-24/Nov

25-1/Dec bloedtest E 25-26 vwem

December '13

2-8/ Dec WB2 Agua

17-19 vwem

ELITE Elite

juli'13

augustus'13

september '13

october '13

Elite Elite

April '13

Mei '13

juni'13

februari '13

maart '13

september '12

oktober '12

november '12

december '12

januari '13

vb: Mexico 1800m

November '13

November '13

Dates Team Pursuit VOLUME Goal/energysystem Omnium Men VOLUME Goal/energysystem Omnium Women VOLUME Goal/energysystem

Gijs Jolien

18/jun langeduur tempo 90 ReG herstel 30 ReC rustigduur tempo 80 ReG

19/jun am piste AeC+brommer 60 AeC piste AeC+brommer 60 AeC piste AeC+brommer 60 AeC

19/jun pm Ruddervoorde 168 AeC/AeP rustig langeduur+ hoogte krachtblokken 90+30 AeP/AnP langeduur 90 ReG

20/jun am rustig langeduur 120 ReG herstel 0 langeduur 120 ReG20/jun pm hoogte krachtblokken + AeC piste 30+60 AeC/AeP Halle Ingooigem 198 AeC/AeP hoogtekracht + piste AeC 30+60 AeC/AnP21/jun am piste AnC500's+AeC+brommer1500m 70 AeC/AeP piste AeC+brommer 70 AeC piste AeC+brommer 70 AeC/AeP21/jun pm hoogte krachtblokken 30 AeP/AnP hoogte krachtblokken 30 AeP/AnP hoogte krachtblokken 30 AeP/AnP22/jun brommer snelheid weg 80 AeP brommer snelheid weg 80 AeC/AeP brommer snelheid 70 AeC/AeP23/jun opladen 60 ReC opladen 60 ReC opladen 60 ReC24/jun BK Geel 253 AeC/AeP BK Geel 253 AeC/AeP BK Geel 118 AeC/AeP

Total total volume 991 901 788

25/jun am brommer herstel 60 ReC/AeC brommer herstel 60 ReC/AeC brommer herstel 60 ReC/AeC

25/jun pm hoogteblokken 30 ReG/AeP hoogteblokken 30 ReG/AeP hoogteblokken 30 ReG/AeP

26/jun am Piste st.250m+5kmploeg 60 AnP/AeP Piste st.250m+5km ploeg+ 3x2km ploeg 70 AnP/AeP piste st.250m+3kmploeg+3x1500m 60 AnP/AeP

26/jun pm langeduur 160 ReG/AeC langeduur 160 ReG/AeC langeduur 120 ReG

27/jun am brommer snelheid techniek 500's 60 AeC/AeP brommer snelheid techniek 500's 70 AeC/AeP brommer snelheid techniek 60 AeP

27/jun pm cadence test - laboGent + hoogte blokken 30 AeP cadence test - laboGent + hoogte blokken 30 AeP cadence test - laboGent + hoogte blokken 30 AnP

28/jun recup 60 ReC recup 60 ReC herstel 60 ReC

29/jun langeduur tempo 90 ReG langeduur tempo 90 ReG Rustigduur 80 ReG

30/jun brommer training 80 AeC/AeP vertrek naar Anadia +rollen of piste 40 ReC vertrek naar Anadia +rollen of piste 40 ReC

1/jul langeduur 150 ReG rustigduur 115 ReG rustigduur 110 ReG


2/jul am herstel 110 ReC wedstrijd tempo prikkels 60 wedstrijd tempo prikkels 40

3/jul am AeC/AeP ind.3kmmet brommer+ploeg 70 AeC/AeP Individual pursuit 30 Team pursuit 30 AeP

3/jul pm Hoogteblokken + recup weg 30+70 AnP/AeP/ReC Individual pursuit + 1km 30 Team pursuit AeP

4/jul am Standing 4x 750m+para/2 + 3000m+ploeg 70 AnP/AeP Team pursuit 30 Individual pursuit 30 AeP

4/jul pm Hoogtetraining + recup weg 30+70 AnP/AeP/ReC Team pursuit Individual pursuit AEP

5/jul am Hoogte regeneration 40 ReG Points race 50 Points race 50 AeP/AnP

5/jul pm Steptest 50 AeP

6/jul recup 60 ReC herstel 120 herstel 110 ReC

7/jul brommer weg sneheid 120 AeP langeduur 150 500m 20 AnP

8/jul langeduur 150 ReG terug reis 0 0


9/jul herstel actiefrustdag 35 ReC herstel actiefrustdag 35 ReC Herstel actiefrustdag 35 ReC

10/jul am Piste 3x5km 6x 1500m ind 45 AeC/AeP 3x5km TP 6x 1500m ind 45 AeC/AeP 3x3km 6x 750m ind 40 AeC/AeP

10/jul pm Hoogte kracht blokken 30 AnP/AeP Hoogte kracht blokken 30 AnP/AeP Hoogte kracht blokken 30 AnP/AeP

11/jul am Piste 4x500's + 6x2km TP 45 AnP/AeP Piste 4x500's + 4x2km TP+1x 2kmind. 45 AnP/AeP Piste 3x500's + 2x 1500m + 750max 40 AnP/AeP

11/jul pm Hoogtekracht blokken 30 AeP Hoogtekracht blokken 30 AeP Hoogtekracht blokken 30 AeP

12/jul Piste broken 2000m ind/Team 40 AnP/AeP baan ronde + broken 2000m ind/Team 40 AnP/AeP Baan ronde+ broken2x 1500m ind 40 AnP/AeP

13/jul Piste 2x5km 3xFly1km 40 AeC/AnP steptest steptest$14/jul Langeduur 150 ReG Langeduur 120 ReG herstel 40

15/jul herstel actiefrustdag 35 ReC herstel actiefrustdag 35 ReC rustig langeduur tempo 80


16/jul brommers snelheid 250+1500m ind. 45 AnP/AeP brommers snelheid 250+1500m ind. 45 AnP/AeP brommer snelheid 250m+750m ind. 45 AnP/AeP

17/jul TP 4x 3km +3x500m standing/2+ind.2km 45 AeP/AnP TP 4x 3km +3x500m standing/2+ind.2km 45 AeP/AnP 4x flying 250's + 2x 2km 40 AnP/AEP

18/jul langeduur 140 ReG langeduur 140 ReG rustig langeduur tempo 110 ReG

19/jul TP 2x standing 500m ind. / 2x fying5km 40 AnP/AeP baanronde+puntenkoers simulatie met brommer 45 AnP/AeP baanronde+puntenkoers simulatie met brommer 40 AeP

20/jul TP standing 3km + flying1km + gebroken ind.1500m 40 AeP TP standing 3km + flying1km + gebroken ind.1500m 40 AnP/AeP accent baanronde 2x 3x100s en 6x200s+moto 40 AnP

21/jul herstel 60 ReC herstel 60 ReC herstel 60 ReC

22/jul brommer training snelheid 80 AeP brommer training snelheid 80 AeP brommer training snelheid 80 AeP


23/jul ind en per/2 achter brommer FAST 40 AeP ind en per/2 achter brommer FAST 40 ReC/ReG recuperatie + regeneratie achter brommer 40 ReC/ReG

24/jul reizen naar London + piste of rollen 30 ReC reizen naar London + piste of rollen 30 AnC/AeP reizen naar London + piste of rollen 30 AnC/AeP

25/jul groep 10kmbal/4km bouw /3x fly AnC500's 40 AeC groep 10kmbal/4km bouw /3x fly AnC500's 40 AnC/AeP standing 250m/flying 500m + 3km achter ploeg 40 AnC/AePWiggins topsport trainer WBV

26/jul 3x ind.1500m/TP2km 40 AeP 3x ind.1500m/TP2km 40 AeP 4x 1500m / oneven gebroken 40 AeP

27/jul TP standing 1km + 2x2km/5km 40 AnP/AeP TP standing 1km + 2x2km/5km 40 AnP accent baanronde 2x 3x100s en 3x200s 40 AnP

28/jul opening ceremony Recup weg 60 ReC opening ceremony Recup weg 60 AnP/AeP opening ceremony recup weg 60 AnP/AeP

29/jul groep 10kmbal/4km bouw /2x 3km FLY 50 groep 10kmbal/4km bouw /2x 3km FLY 50 recup groep 10kmbal/2km bouw /3x fly AnC500's 60 recup

Total total volume 377km 377 310

30/jul TP standing 1km + 500m ind. 2x3km 45km AeP TP standing 1km + 500m ind. 2x3km 40 AeP 4x 500m flying - 2x 1500m bouwen rt.18 40

31/jul Herstel 40km ReC Herstel 30 ReC Herstel 40

1/aug Race pace prikkel 40km AeP Race pace prikkel 30 AeP accent baanronde 2x 3x100s en 3x200s 40

2/aug 16:50:00 Team pursuit qualification 16:50:00 Team pursuit qualification 4x 1500m / oneven gebroken 40

3/aug16:15 Team Pursuit Round 1

17:55 Team pursuit finals

16:15 Team Pursuit Round 1

17:55 Team pursuit finals opwarming piste + rollen standing 750m + fly 1500m 30

4/aug Omnium Men 250,PR,E

5/aug Omnium Men IP,Scr,1km

6/aug

7/aug

8/aug

9/aug

10/aug

11/aug

12/aug Closing ceremony

herstel 30

Race pace prikkel 30

Omnium women 250m, points race,elimination

Omnium Women IP, scratch, 500m

Wiggins topsport trainer WBV

http://www.london2012.com/cycling-track/event/men-team-pursuit/phase=ctm402900/index.htmlhttp://www.london2012.com/cycling-track/event/men-team-pursuit/phase=ctm402900/index.html

Macro 2009-20102009 -2010 MacrocycleSEASONAL PLAN Jolien D'hooreDATESMONTHSSEPTOCTNOVDECJANFEBMARaprilmeijunijuliaugMICROCYCLE12345678910111213141516171819202122232425262728293031323334353637383940414243444546474849505152WEEKBEGINS31-Aug7-Sep14-Sep21-Sep28-Sep5-Oct12-Oct19-Oct26-Oct2-Nov9-Nov16-Nov23-Nov30-Nov7-Dec14-Dec21-Dec28-Dec4-Jan11-Jan18-Jan25-Jan1-Feb8-Feb15-Feb23-Feb1-Mar8-Mar15-Mar22-Mar29-Mar5-Apr12-Apr19-Apr26-Apr3-May10-May17-May24-May31-May7-Jun14-Jun21-Jun28-Jun5-Jul12-Jul19-Jul26-Jul2-Aug9-Aug16-Aug23-Aug30-AugCALENDER OF MEETSDomesticInternationalLOCATIONRonde Van Nederlandvolume + 1wedstrijd per/weekStage VWEM 15-21/09Europacupstage piste 06-16/10EK Gent Endurance omnium 17-18stage pisteWB Manchesterweg - piste stage vwemstage vwemWB MelbourneTransitionBlokExamensRotterdamstage Benacassim 11-27/0129/30/31/01BK pisteBK PA 3/02 Tour of Qatar 05/02Stage Benacassim 14-20/02Het Nieuwsbladstage piste 10-20/0325-29/03 world championships DenmarkRVVPKElsy JacobsTour De l'aude 14-23BLOKExamensstage spanjeritten wedstrijdstage pisteBK ITTstage EK u23PERIODIZATIONTRAININGPHASECompetitionBase endurancespecific aerobic developmentCompetitionrelatieve restBasespecific aerobic developmentBasespecific aerobic developmentCompetitionSTRENGTHMaintenanceEnduranceExSMaintenanceEnduranceExSEnduranceExSMaintenanceENDURANCEMaintenanceBUILDSpecificMaintenanceBuildSpecificBuildSpecificMaintenanceSPEEDMAXBUILDcapacityMAXBuildcapacityBuildcapacityMAXFitnessMaintenanceEndurance generalSpecificMaintenanceEnd.GenSpecificEnd.GenSpecificMaintenancePeriodCompetition Periodbase aerobicspecific aerobicCompettion periodBasespecific aerobicbase aerobicspecific aerobicspecific aerobicCompettion periodTESTING DATESERGSTTransitionL.ERGSTmesocycleVIIIIIIivVOLUME31234121212100123451212345600123456712121234123412750287006502460055020500450164003501230025082001504100IntensitiesWeeks654321043210000141312111098765432102322212019181716151413121110987654321Recuperation45233444334422222223332332224452334443333222424323Regeneration324444333411111124444111112211AeC1222222222221122221111AeC22222222222222222AeP33222222223232332222233222332AnC2222222222222222222MAX Test11111111111SS or CR22AnP333332333322211Field Test +lab tests1111Track training unitsSS or CR700044555057002222022255000577000445550500077Road Training units54724002355733332777375472777477777Fitness Training units00000000000022222222222222220000000000022222Type StrengthType LTlplplplplplpsksklplplplpmfmfmfmfmfmfenenexexenexexenenenenenenenmfmfmfmfmfexexexnexexexenCross training MTB/cross111running111Testing A.T11Test pacing/Derny1211121Sportarts111111SRM erg.1111Field Test1111

macro-2010-20112010 -2011 MacrocycleSEASONAL PLAN Jolien D'hooreDATESMONTHSSEPTOCTNOVDECJANFEBMARaprilmeijunijuliaugMICROCYCLE234567891011121314151617181920212223242526272829303132333435363738394041424344454647484950515212WEEKBEGINS6-Sep13-Sep20-Sep27-Sep4-Oct11-Oct18-Oct25-Oct1-Nov8-Nov15-Nov22-Nov29-Nov6-Dec13-Dec22-Dec27-Dec3-Jan10-Jan17-Jan24-Jan31-Jan7-Feb14-Feb21-Feb28-Feb7-Mar14-Mar21-Mar28-Mar4-Apr11-Apr18-Apr25-Apr2-May9-May16-May23-May30-May6-Jun20-Jun27-Jun4-Jul11-Jun18-Jul25-Jul1-Aug8-Aug15-Aug22-Aug29-Aug5-Sep12-SepCALENDER OF MEETSDomesticBKBKInternationalEKEKWBWBWBWKLOCATIONEK U23 st.Petersburgpiste stage VWEMEK Piste Poland 05-07/11piste /weg stage VWEMMelbourne WB 02-04/12CALI WB 16-18/12Activerust weekExamensstage BenacassimPloegstagestage pisteWB Manchester18-20WEG stagestage pisteWK PISTE AppeldoorntransitionTransitionExamensPERIODIZATIONTRAININGPHASECompetitionBasespecific aerobic developmentCompetitionBase endurancespecific aerobic developmentCompetitionBase endurancespecific aerobic developmentBase endurancespecific aerobic developmentSTRENGTHMaintenanceEnduranceExSMaintenanceEnduranceExSMaintenanceEnduranceExSEnduranceExSENDURANCEMaintenanceBuildSpecificMaintenanceBUILDSpecificMaintenanceBUILDSpecificBUILDSpecificSPEEDMAXBuildcapacityMAXBUILDcapacityMAXBUILDcapacityBUILDcapacityFitnessMaintenanceEnd.GenSpecificMaintenanceEndurace generalSpecificMaintenanceEndurace generalSpecificEndurace generalSpecificPeriodCompettion periodBasespecific aerobicCompettion periodbase aerobicspecific aerobicCompettion periodbase aerobicspecific aerobicbase aerobicspecific aerobicTESTING DATES111111mesocycleIIIIIIIVVOLUME231234231231234123412341234561234512312123428700650246005502050045016400350123002508200150EK4100IntensitiesWeeksHypoxieHypoxie001211109876543210012111098765432100002211109876514432108765432Recuperation22222233323222222231Regeneration222211222211AeC111111134433221442AeC21331122212222AeP22222222122212122211122AnC22211111312212MAX Test111111SS or CR222221AnP22222222221111112111Field Test +lab tests111111Track training unitsSS or CR33ST5575ST5755ERG2ST666ST666ERGERGERGRoad Training units007676322222226666332277321Fitness Training units0033021022200003332110022100Type StrengthststststststststststststststststststType LT00ipip0ipip00ipip000000ipipipipipipmsmsmsmsCross training MTB/crossSportartsxxxx

wedstrijdstage macrozoSeptember 19, 2010maSeptember 20, 2010DAGD'HoorediSeptember 21, 2010STAGE VWEMzaJanuary 1, 2011woSeptember 22, 2010zoJanuary 2, 2011doSeptember 23, 2010maJanuary 3, 2011ExamensvrSeptember 24, 2010diJanuary 4, 2011zaSeptember 25, 2010woeJanuary 5, 2011zoSeptember 26, 2010doJanuary 6, 2011maSeptember 27, 2010vrijJanuary 7, 2011diSeptember 28, 2010STAGE VWEMzaJanuary 8, 2011woSeptember 29, 2010zoJanuary 9, 2011doSeptember 30, 2010maJanuary 10, 2011vrOctober 1, 2010diJanuary 11, 2011zaOctober 2, 2010woeJanuary 12, 2011zoOctober 3, 2010doJanuary 13, 2011maOctober 4, 2010vrijJanuary 14, 2011diOctober 5, 2010zaJanuary 15, 2011woOctober 6, 2010zoJanuary 16, 2011doOctober 7, 2010maJanuary 17, 2011vrOctober 8, 2010diJanuary 18, 2011zaOctober 9, 2010woeJanuary 19, 2011zoOctober 10, 2010doJanuary 20, 2011maOctober 11, 2010STAGE VWEM + WEGvrijJanuary 21, 2011diOctober 12, 2010zaJanuary 22, 2011woOctober 13, 2010zoJanuary 23, 2011doOctober 14, 2010maJanuary 24, 2011vrOctober 15, 2010diJanuary 25, 2011Stage VWEMzaOctober 16, 2010woeJanuary 26, 2011zoOctober 17, 2010doJanuary 27, 2011maOctober 18, 2010stage appeldoornvrijJanuary 28, 2011diOctober 19, 2010zaJanuary 29, 2011bk openwoOctober 20, 2010zoJanuary 30, 2011bk opendoOctober 21, 2010maJanuary 31, 2011stage vwemvrOctober 22, 2010zaOctober 23, 2010zoOctober 24, 2010maOctober 25, 2010STAGE VWEMDAGdiOctober 26, 2010diFebruary 1, 2011stage vwemwoOctober 27, 2010woFebruary 2, 2011doOctober 28, 2010doFebruary 3, 2011vrOctober 29, 2010vrFebruary 4, 2011zaOctober 30, 2010zaFebruary 5, 2011bkzoOctober 31, 2010zoFebruary 6, 2011bkmaNovember 1, 2010maFebruary 7, 2011stage vwemdiNovember 2, 2010diFebruary 8, 2011woNovember 3, 2010woFebruary 9, 2011doNovember 4, 2010doFebruary 10, 2011vrNovember 5, 2010EK ELITEvrFebruary 11, 2011zaNovember 6, 2010zaFebruary 12, 2011zoNovember 7, 2010zoFebruary 13, 2011maNovember 8, 2010maFebruary 14, 2011vertrekdiNovember 9, 2010STAGE VWEM + WEGdiFebruary 15, 2011woNovember 10, 2010woFebruary 16, 2011doNovember 11, 2010doFebruary 17, 2011vrNovember 12, 2010vrFebruary 18, 2011WB ManchesterzaNovember 13, 2010zaFebruary 19, 2011zoNovember 14, 2010zoFebruary 20, 2011maNovember 15, 2010STAGE VWEM + WEGmaFebruary 21, 2011diNovember 16, 2010diFebruary 22, 2011wegstagewoNovember 17, 2010woFebruary 23, 2011doNovember 18, 2010doFebruary 24, 2011vrNovember 19, 2010vrFebruary 25, 2011zaNovember 20, 2010zaFebruary 26, 2011zoNovember 21, 2010vertrekzoFebruary 27, 2011maNovember 22, 2010maFebruary 28, 2011diNovember 23, 2010woNovember 24, 2010doNovember 25, 2010vrNovember 26, 2010zaNovember 27, 2010zoNovember 28, 2010maNovember 29, 2010DAGdiNovember 30, 2010diMarch 1, 2011STAGE VWEMwoDecember 1, 2010woMarch 2, 2011doDecember 2, 2010WB MelbournedoMarch 3, 2011vrDecember 3, 2010vrMarch 4, 2011zaDecember 4, 2010zaMarch 5, 2011zoDecember 5, 2010LAzoMarch 6, 2011maDecember 6, 2010maMarch 7, 2011diDecember 7, 2010diMarch 8, 2011woDecember 8, 2010woMarch 9, 2011doDecember 9, 2010vertrek CalidoMarch 10, 2011vrDecember 10, 2010vrMarch 11, 2011zaDecember 11, 2010zaMarch 12, 2011zoDecember 12, 2010zoMarch 13, 2011maDecember 13, 2010maMarch 14, 2011diDecember 14, 2010diMarch 15, 2011woDecember 15, 2010woMarch 16, 2011doDecember 16, 2010WB CalidoMarch 17, 2011vrDecember 17, 2010vrMarch 18, 2011zaDecember 18, 2010zaMarch 19, 2011zoDecember 19, 2010zoMarch 20, 2011maDecember 20, 2010maMarch 21, 2011diDecember 21, 2010diMarch 22, 2011woDecember 22, 2010woMarch 23, 2011WKdoDecember 23, 2010doMarch 24, 2011vrDecember 24, 2010vrMarch 25, 2011zaDecember 25, 2010zaMarch 26, 2011zoDecember 26, 2010zoMarch 27, 2011maDecember 27, 2010maMarch 28, 2011diDecember 28, 2010diMarch 29, 2011woDecember 29, 2010woeMarch 30, 2011doDecember 30, 2010doMarch 31, 2011vrDecember 31, 2010

meso-cycles

Macro planning 20122011 -2012 MacrocycleSEASONAL PLAN JDH TPOlympic Year 2012DATESMONTHSSEPTOCTNOVDECJANFEBMARaprilmeijunijuliaugMICROCYCLE123456789101112131415161718192021222324252627282930313233343536373839404142434445464748495051521WEEKBEGINS29-Aug5-Sep12-Sep21-Sep28-Sep5-Oct12-Oct19-Oct26-Oct2-Nov9-Nov16-Nov23-Nov30-Nov7-Dec14-Dec21-Dec28-Dec4-Jan11-Jan18-Jan25-Jan1-Feb8-Feb15-Feb23-Feb1-Mar8-Mar15-Mar22-Mar29-Mar5-Apr12-Apr19-Apr26-Apr3-May10-May17-May24-May31-May7-Jun14-Jun21-Jun28-Jun5-Jul12-Jul19-Jul26-Jul2-Aug9-Aug16-Aug23-Aug30-AugCALENDER OF MEETSDomesticTransitionInternationalLOCATIONstage zolder - bioracer aeroHolland Ladies tourAltitude training campVWEM stage pisteEK 21-23/10VWEM stage piste4-6/11 WB1 KazakhstanBOIC weg stageVWEM stage piste1-3/12 WB2 Calitraining camp SpanjeVWEM stage piste20-22/01 Beijing WB3vwem stage17-19/02 London WB425/02 Het nieuwsblad4/03 Tielt Wingen6-7 stage piste 8-10-11Drente17vertrek AustraliaWK Melbourne 4-8/04Roselare 22/04LuxembourgKnokke Heist 5/05piste weg stage18-23 RoussillonExergie Amerika14-16/ Zeeuse EilandenBK WEG Geel12-15/07OG 2012 London TPTransition rust -PERIODIZATIONTRAININGPHASEspecific aerobic developmentCompetitionspecific aerobic developmentCompetitionBase enduranceCompetitionspecific aerobic developmentCompetitionBase endurancespecific aerobic developmentBase endurancespecific aerobic developmentCompetition periodSTRENGTHExSMaintenanceExSMaintenanceEnduranceMaintenanceExSMaintenanceEnduranceExSEnduranceExSMaintenanceENDURANCESpecificMaintenanceSpecificMaintenanceBUILDMaintenanceSpecificMaintenanceBUILDSpecificBUILDSpecificMaintenanceSPEEDcapacityMAXcapacityMAXBUILDMAXcapacityMAXBUILDcapacityBUILDcapacityMAXFitnessSpecificMaintenanceSpecificMaintenanceEndurace generalMaintenanceSpecificMaintenanceEndurace generalSpecificEndurace generalSpecificMaintenancePeriodspecific aerobicCompetition Periodspecific aerobicCompetition Periodbase aerobicCompettion periodspecific aerobicCompettion periodbase aerobicspecific aerobicspecific aerobicCompetition periodTESTING DATESERGOSTLTmesocycleIIIiiiivvhoursvolume12341231212312123123123412345602345671212123412348502480075021700650186005501550045012400350930025062001503100IntensitiesWeeks1312111098765432106543210109876543210161514131211109876543210543Regeneration222211112211221111112211122221111221AeC12222111111221112211111111222111122221111112211111AeC211111111111111111111111111111222AeP11122222222222222222222211122222222AnC12211222212211221122MAX TestSS or CR22222212212222AnP222222222222222222222222Field TestERGOSTERGOERGOSTERGOSTTrack training unitsSS or CR35577756555655555555635577756Road Training units777742277577222772222777742277Fitness Training units222222222222222222222222222222222222222222222Type StrengthExSexexexexexexexexexexExSexexexexexexType LTExSexexexexexexststststststststexexexexststststststststststststExSexexexexexexststststststst

Macro-planning 2012-20132012 -2013 MacrocycleSEASONAL PLAN Jolien D'HooreDATESMONTHSSEPTOCTNOVDECJANFEBMARaprilmeijunijuliaugMICROCYCLE12345678910111213141516171819202122232425262728293031323334353637383940414243444546474849505152WEEKBEGINS03/Sep10/Sep17/Sep24/Sep01/Oct08/Oct15/Oct22/Oct29/Oct05/Nov12/Nov19/Nov26/Nov03/Dec10/Dec17/Dec24/Dec31/Dec07/Jan14/Jan21/Jan28/Jan04/Feb11/Feb18/Feb25/Feb04/Mar11/Mar18/Mar25/Mar01/Apr08/Apr15/Apr22/Apr29/Apr06/May13/May20/May27/May03/Jun10/Jun17/Jun24/Jun01/Jul08/Jul15/Jul22/Jul29/Jul05/Aug12/Aug19/Aug26/AugCALENDER OF MEETSDomesticInternationalLOCATIONHollands Ladies tourTransitionweg stageExamenspiste/weg stagevoorjaars classics31/03 RVVExamensZomer weg koers programmaPERIODIZATIONTRAININGPHASEspecific aerobic developmentBase endurancespecific aerobic developmentspecific aerobic developmentCompetitionBase endurancespecific aerobic developmentCompetitionSTRENGTHExSEnduranceExSExSMaintenanceEnduranceExSMaintenanceENDURANCESpecificBUILDSpecificSpecificMaintenanceBUILDSpecificMaintenanceSPEEDcapacityBUILDcapacitycapacityMAXBUILDcapacityMAXFitnessSpecificEndurace generalSpecificSpecificMaintenanceEndurace generalSpecificMaintenancePeriodbase aerobicbase aerobicspecific aerobicspecific aerobicCompettion periodbase aerobicbase aerobicCompetition periodTESTING DATES11mesocycleiIIIIIIIIIIIhoursvolume12312345612323451231234123412341234561234123456123301000950279008502480075021700650186005501550045012400350930025062001503100IntensitiesWeeks212423222120191817161514131211109876543210121110987654321010987654321Regeneration33333333323333331111222222111111123311111112AeC111111112212222111111111111111111111111111111AeC21111111111111111111111111111AeP222222222222222222AnC1112211111111111111111111111111MAX TestSS or CR2211111122222222222222222222AnP2Field TestERGOERGOTrack training unitsSS or CR33333Road Training units4444446665699996666548888888886388888888Fitness Training units33333333333333333333222133333Type StrengthMFMFMFMFMFENENENENexexMFMFENENENENENENENENENENENMFMFMFMFMFType LT

&CMacro-planning 2012-2013

MBD01C3BAA1.xlsBlad1

Training and Lactate Testing Analysis

Stroke Frequency

(str/min)45Economy

38Max Frequency

36

m/s // La

1.779// 8.5-V4 400 F/S

1.577// 7.2-

1.438//3.2-Lamax

1.305//3.1-

KM/WEEKExamsLa = lactate test

70TC = training camp

60GP Ch.BJKCompetition

50BKAnaerobic Power

40GP Fl.

30Anaerobic Capacity

20Aerobic Power

10Aerobic Capacity

Regeneration

Mar 4mar11mar18mar25ap 1ap 8ap 15ap 22ap 29may 6ma13ma20ma 27ju 3ju 10ju 17ju 24Ju 1Ju 8Ju 15Ju 22

ju29

2120191817161514131211109876543210

dev.compl.gen.dev.spec.basicdev. Comp spec.comp.training period

conditioningabilitiesabilities

Dryland Units +Type Strength3 En3 Ex3 En3 En3 Mf3 En3 En3 Ex3 En3 En3 Mf2 En3 En3 Ex3 En2 Mf3 En3 En3 En3 Ex00

The following is the complex analysis of PJ. His lactate calculated goal for the summer from the last tests was 0:57 for the 100M F/S. He realised 0:56.76 to

become natonal age group champion. His adaptation during the 21 weeks can clearly be seen with a perfect super compensation.

La

La

TC

T30

v4 4.35.24Lamax 8.50:56.20

v4 5:06.28Lamax 7.21:03.43

Blad2

KBWB PISTE national Team

Mesocycle IV 2010 weeksIIIIIIIVVVI

Volume

Intensity

Volume

WanzeStage VWEMStage VWEM - ManchesterAppeldoorn

DatesWK14/FebWk21/FebWK28/FebWK7/MarWK14/MarWK21/Mar

Volume Tu// WK Track//Road3//60//74//71//61//51//5

KM//WK350600+450+350300250

Hours1221:3018:3015:3012:1512

Regeneration341

AeC1124

AeC211211

AeP212222

AnC22221

MAX Test1111

SS or CR11

AnP2232

Field Test1

Blad3

2016 projection jolien d’hoore

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