January 2021 Fan Dance Training
Follow our progressive Fan Dance training plan to reach your full potential in the January 2021 event
RTG Events have started this week to manage the progression for the Fan Dance, run by AEE, in January.
The plan has been set and this week we are on a recovery week and then progression starts to work through 7-weeks of training to: increase your running, cross training, cross country running, and then into Fell running, weighted fitness and then racing.
It’s a progression; come and get on board. It starts now, don’t leave it too late to start to build! Most don’t do too well on the FD in the winters; their times are generally slower, but they don’t have to be. It’s easier on the body running in the cold rather than trying not to overheat in the summer where you can easily be 25-minutes slower than your capability.
Fan Dance Training Days
We have planned progressive Fan Dance training days between now and the race.
14th Nov: Fell running day, Brecon Beacons
Introduction into fell running, the concept behind it and how it has to be an integral part of your Fan Dance progression if you want to do well.
21st November: Light scales training, Brecon Beacons
Introduction to weight on the hills, progressing on from Fell running and starting to decrease the overall pace yet add some light weight to slowly force muscular endurance and power efficiency.
28th November: Weekend fitness and admin drills, Brecon Beacons
This allows you to prepare for the Test week march series, run by AEE. You will be expected to sleep out and carry what you need. This will help you understand the basics of how to administer yourself, with making a Basha for weather protection, putting up a hammock and getting your kit squared away. This is a relatively chilled weekend, both in degrees and expectations. This weekend is with the support of your cars, so you can get used to what you need and what you don’t.
5th December: Movement over the ground, Brecon Beacons
This day allows you to participate as a light-fell run or as an increase-in-weight-carried. We will be applying Special Forces training on this day to introduce you to moving over brought ground consistency for a period of approx 5-hours. Open to all; the day allows all levels, with and without weight.
12th December: Fan Dance testing day, Brecon Beacons
Going out and cracking out a Fan Dance. Less experienced might want to do this with no weight. Others will want more weight than will be carried on the day, as long as your progression has taken you to a place where you can carry up to 65lbs. This day is designed to build capacity in deficit; it makes you more resilient and capable. Robustness is what gets your over the hills in a race.
19th December: Weekend advanced fitness and admin, Brecon Beacons
This weekend is a progression from the last; it will not be supported by cars unless needed. You carry what you need on this weekend and once we are out, we are out! It will increase your confidence and give you a better understanding of how to be slicker with your admin in the hills.
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