Break Through - Challenge Your Self with a Big Block of Training

So as you are evaluating your last season, and perhaps even laying out next season, I'll bet that your training log* looks something like this:

Mon            Tues                Wed               Thurs                Fri                     Sat                    Sun

Swim           Bike                 Run                 Swim                  Off                     Bike                   Run
Run                                      Bike               Bike                                              Swim

*Hopefully you keep a training log. If not you should.

A balanced approach with sessions that are broken out as short and intense, medium and moderate, and long and slower.

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So the important question that you need to ask your self is this,  "Is this approach to training helping me achieve my goals, keeping me from goals, or keeping me in a similar spot?"

If the answer is that it is helping, stick with this approach.

My own experience tells me that at some point you may be faced with the final two answers, so I encourage you to keep reading.

If you answered "keeping me from" or "keeping me in the same spot", you may want to begin thinking about where and how this shows up.  And what you can do about it.

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One great way to break through is to complete a Big Block of training.  These can be done at any point in time - from the off-season to mid-season.

The first thing to do is consider what you are trying to improve.  Endurance, technique, strength, volume, distance etc.

Once you have this focused on one [max. two items] you can think about what you would like to do.  Perhaps you want to improve your cycling so you'll focus on by increasing your riding volume, or riding longer distances more often.

Then, you'll need to set the objectives so that you can measure your progress. [*This is where a training log become quite beneficial.]

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As you plan your Big Block keep some things in mind.

- Let your partner know you plan on doing this.  You'll need their support and buy-in.

- Give your self a few gimme days.  Life will get in the way and when it does you'll be able to handle things.

- Even though you'll likely be doing more work, schedule in lower volume, lower intensity days, or even a complete rest day.  This is especially important if you plan on doing something over an extended period of consecutive days.  You will get tired and will require rest. 


- Be prepared for sore muscles, especially if you are training a weakness.  You are asking your body to work more than it typically does in a discipline.  This is especially true of running, so if you choose this, run on soft surfaces as much as you can.  And make sure you take care of your body - stretching, ice baths, and massages

- Listen to your body.  If you are tired, or feeling sick don't force it.

- Get plenty of rest.  Eat well.

- Once you are done, take a day or a few more of rest, then get back into your training plan.

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So now that you are prepared, focused, and aware here are some Big Block thought starters for you:

- Pick one sport and focus on it for an extended period.  Perhaps you'll ride 14 days in a row.

- Select a distance that you'd like to achieve over a certain period of time.  e.g. run 200 km in one month.

- Another way to do this is to swim, bike or run long distances 2-3 days in row.  e.g. 3 consecutive days of 80+km rides.  This is a great way to build volume and endurance in a short amount of time

- Or if you are in-season you may want to do mini camps.   A long weekend focused on training.  Three workouts a day for 3 to 5 days.  This is a great way to focus on training without all the distractions.

- Do a focus on one discipline for 4-6 weeks.  e.g. for the specified amount of time do 4-5 swims, 2 bike, and 2 runs/week.  Then rotate to focus on another discipline, or get back to a more balance approach.

So as you can see there are many ways to do a Big Block of training, and breakthrough.

Using Big Block sessions are also a great way to keep your training plans fresh and motivating.

Consider what works for you and give it a try.

Until then, keep tri'n.

Training indoors....don't dread it.

If you live in the Northern Hemisphere, as the weather is getting colder and bleaker, and daylight hours are fewer than just a few months ago, you will be forced to do some training sessions indoors.   Unless of course you like to suffer frost bite or even worse put your safety at risk.  

Now if you are like most athletes you'll shudder at the thought of an indoor workout.   The thought of staring at a wall, or the same scene out of a window for an extended period can be challenging.   I believe the reason for this dread is because we are not adjusting our perspective and we are taking our 'outdoor' session attitudes and bringing them to our 'indoor' sessions.  And in my opinion the two are incompatible.

Training outside typically gives you the opportunity to execute longer sessions - long bike rides, long runs, brick sessions.   Training outside also gives you the opportunity to do sessions with workout partners.  And it allows you to fill your sense of adventure by  following your nose and finding new routes and places to train.  And it keeps our minds active with a continual change of environment.

So if you are trying to bring the outdoors indoors you need to change your perspective.

Without a doubt indoor sessions can be some of the most efficient and effective session you undertake.   Nothing to stop and slow you down - no traffic lights, no drivers, not busy running paths,  just the opportunity to put in sustained efforts.  In fact many top triathletes will do their quality sessions indoors

Unless you can pedal like Macca, or run like a Kenyan marathoner, your technique can probably use some work.  An indoor session provides an excellent opportunity to work on technique, and not worry about pace, and trying to keep up with the group.   This is especially important if you are overhauling your technique because your pace will slow down, and your effort will increase.

Now what about duration? You should think seriously about the need to ride for 4 hours on your trainer in the middle of winter.   Can you get just as good, if not better, a workout in under 2 hours [say 60 - 90 minutes]? 

What are you really gaining from 4 hours at low intensity on the trainer?   In the winter probably not a lot.  Try a great interval workout at moderate intensity, with some drills, and voila a great workout. There are plenty of indoor cycling workouts available - free and paid - that will improve your strength and fitness.   And think of the bonus points you'll earn from your family/girlfriend/boyfriend.

Or instead of the trainer, try rollers.  These will help you with technique, fitness, and keep you engaged.  

And if you are more of a social beast, and hate to work out alone, why not invite a few of your training partners over and do a group session. Friends of mine have been known to gather around a TV to spin along with taped Tour de France stages.   A bit of friendly competition, some friends, and the feeling that you are in the pelaton.

So there you have it, you are now better prepared for your next indoor session.  A changed perspective, and some new ideas. 

Let me know how it goes, or if you have some other ideas pass them along.

Until then keep tri'n.

Less is more

I recently watched a TED video about simplifying one's life.  The premise of the talk is something we've all heard before - less is more.  But in this day and age of consumerism we live in the opposite way.  It is all about accumulation of stuff.  In fact North Americans have accumulated so much stuff that a new $22 billion industry has been created - storage.

What the talk really got me thinking about is how simplification can be applied to the sport of triathlon.

At its most base form triathlon is a simple exercise - swim, bike, and run - as fast as you can over a specific distance.

But we've been over complicating things for many years now.  

Let's talk about equipment.  How many of you have more than one bicycle?  How many of you have 3 or more?  What about 5 or more?   What are you really doing with all those bicycles?  Are you riding them at the same time?  Unless you are employed by Barnum & Bailey, you are only riding one bike at a time.   All you really need is one bike.  A bike that fits you, works well, and that you want to ride.  That's all.

Then there all the add-ons.  Race wheels. Aero bars. Carbon bottle cages. Drink systems.  Just to name a few.  All light weight and designed to save you precious seconds.   Well the last time I looked at transition times all those seconds were lost while you were in T1 and T2.   Wouldn't it be simpler to practice transitions?  Maybe shed a few pounds?  Work harder, more effectively, and more efficiently?  That will reduce your race time by minutes, not seconds.  And isn't that the goal?

And what about nutrition? All the bars, gels, and drinks.  Happily we stuff our selves full of processed and mass produced food items .  Instead, we should be eating whole foods, simply cooked, and often.   It will help our bodies and minds.

So I challenge you to look at your triathlon inventory?  What can you eliminate that is more of a burden than a help.  Be honest.  Be ruthless.  

Are there things you can do to be more multifunctional? Perhaps you can run to the pool, swim, and run back home.  Why waste that travel time.  Make use of it and free up time to spend with your wife/husband, kids, a good book, or even a nap.

So take a look around you and get started.

If you have any comments, or great ideas...please share.  I can be contacted at audoerig@gmail.com.

Until then, keep tri'n.

What have you been doing this off-season?

Traditionally Fall and early Winter has made up the off-season for athletes in the Northern Hemisphere.  But with triathlon and running happening all over the world, one could arguably go without an off-season.

Regardless of where your off-season falls on the calendar, it is very important that you do take an off-season.

First and foremost, the off-season is a time to rebuild and re-energize body and mind.   This is especially true for long distance athletes.   We put a great deal of strain on ourselves so this is a time to rest and rebuild that temple of yours.

The off-season give you the chance to step away a bit.  Use the time time to reconnect with family and friends.  Build up some brownie points with your family - you'll need them next season.  Mentally recharge, and participate in activities that you have not done in some time, or find a winter sport to get into.  Cross country skiing, snow shoeing are great activities.

Use the time to evaluate your objectives, goals and past season.  How did it go?  What you need to improve?  Did you bite of too much?  This is the time.

If you just cannot get away this is a great time to work on technique.  Work on drills and form.  

Build your strength.  Hit the gym to strengthen the key muscles.  Or see the doctor about that nagging injury.  Or get on the massage table to work out some kinks

Do some high intensity workouts to build your threshold levels.   Get them higher so that the return to base training begins at a higher level.

If you decide to step away, always keep running in the mix.  It will keep your muscles, bones, ligaments, and tendons strong.  

So what do I do?  I use it as a time to evaluate, step away for a while, and build strength.  Workouts are not long - one-hour max.  And I work at a high intensity.  Form is always a consideration.

So think about the best way to use your off-season to make next season even better.

Until next time, keep tri'n.