The season
Your training has a shape. So does your table time.
A season is four kinds of weeks: base, build, race week and the week after. Each one asks for a different kind of session.
Tell us your race dates when you book and we will plan the sessions backward from them. The lengths and pressures below are where we usually start; you and your therapist change them as the weeks go.
Sessions of 30 to 90 minutes
Light pressure in race week
A slow hour after the finish
The season
The calendar
A sample year. Your races move the bars.
Base
Long, easy weeks. A 60-minute session when you want one, unhurried work on calves, hips and lower back at a pressure you choose.
Nov to Feb
Build
Training gets harder. 45 to 60 minutes, a little firmer, aimed at the areas you name: calves, quads, hips, and the shoulders after swim days.
Mar to May
Race week
Short and light. 30 minutes early in the week at easy pressure. Nothing new, and no deep work in the last two days.
Jun, Sep
Easy week
The week after a race, or any easy week. A slow hour with long strokes and light pressure, and time to rest at the end.
Jun-Jul, Sep-Oct
In each phase
What a session looks like
- 01Nov to Feb
Step 1: Base
Easy volume, and time to look after the basics.
60 min, when you want one
Medium pressure on calves, hips and lower back
A check on how training has been feeling
- 02Mar to May
Step 2: Build
Harder weeks that ask more of the same places.
45 to 60 min
A little firmer, on the areas you name
Shoulders after swim days, legs after long rides
- 03Jun, Sep
Step 3: Race week
Short, light and early in the week.
30 min, early in the week
Easy pressure, brisk strokes
Nothing new, no deep work in the last two days
- 04Jun-Jul, Sep-Oct
Step 4: Easy week
The week after a race, or any easy week.
A slow 60 minutes, a few days after
Long strokes at light pressure
Time to rest on the table at the end
In every phase
What stays the same
Covered
A sheet or towel the whole time. Only the part we are working on is uncovered.
Your pressure
We ask before we start and check as we go. Lighter or firmer, just say.
Your call
You can pause, change position or end the session at any time, and we stop right away.
Tell us your race dates.
We will plan the sessions backward from them.