In my last blog I spoke about 5 things that you need to get done ASAP, that is, very early in the beginning of your new season (i.e. the off season). These 5 things are very important for determining how to best go about training for the coming race season. The answer to those 5 questions will help you decide how many hours to train per week and what to spend those hours focused on. In other words, those answers will help you build an annual training plan. Simple! Or maybe kinda easy? Or ummmmm, what do I do next? Building a plan can be easy but it takes time and some understanding of periodization, which I will discuss in
Exposure to various environmental conditions (i.e. altitude, cold, and heat) has been shown to promote physiological adaptations. Specifically, since the 1990’s athletes have been utilizing the “live high, train low” philosophy to improve athletic performance by taking advantage of our body’s natural ability to adapt to altitude (primarily through the increase oxygen carrying capacity of the blood)1. If altitude is able to promote adaptations that improve endurance performance, cannot the same be said about other environmental stimuli such as cold and heat stress? According to a recent study titled, Heat Acclimation Improves Exercise Performance2, it appears that physiologic heat adaptations can be used to improve performance. In this study, the effects of heat acclimatization on performance in both hot and
By now you have probably set some goals for 2013 and have heard the broadcasts about your high probability of failing to achieve them by the end of the month. Well I am here to provide you with one simple suggestion for the year that is hopefully easy to follow. Train with Consistency. As I continue to read about the human body and how to improve performance I have been continually reminded that the best way to see fitness gains is to train consistently. Fitness is not stagnant. At any moment in time you are either gaining or losing fitness. Breaks at the end of the season or when you are sick are perfectly fine but frequently missing more than
If you are hoping to make big gains this winter and to take your performance to it’s next level, there are some key items you need to address ASAP in order to set yourself up for a successful winter training season. A little bit of thought and planning will go a long way by making your training time more focused, efficient and fruitful. #1 Define your Annual Training Hours You need to know what your time commitment is. Don’t just be realistic, be on the conservative side. Talk this over with your support team (ie. your better half)! Base it on your biggest week, ex. I can swing a 14 hour week once or twice this season. Write down vacations
Are you or someone you know thinking about trying a TRI in 2013? This free clinic put on by Athletic Mentors USAT Certified Coaches in conjunction with the Grand Rapids Triathlon is a great opportunity to hear what it’s about. Our coaches will discuss equipment, training, racing tips, smooth transitions and much more! When: January 19th @ 9am Where: YMCA – David D. Hunting Center (475 Lake Drive) For more info and to register: Visit the GR Tri Website
I stepped outside this morning and the crisp cold air and light snowfall was a wonderful reminder of what time of year it is. Although I’ve just taken a long break from competition, I’ve been training and racing for nearly 20 years now and for me this is the BEST time of the season. It’s not the “off-season”, it’s not the end of the season either. It’s the BEGINNING of next season! I love that feeling. The excitement of the racing to come, the planning and preparation for the best season I’ve had. I’m going to do everything better this winter! You know the feeling‚… Fast forward‚… March 16th 2013‚… Holy crap Barry Roubaix is next weekend! OMG! I have
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