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 is Serious

Training is a serious business. One needs to be prepared - physically and mentally; understand what the objective of the work out is; and how to handle themselves during the workout.

In an earlier post I wrote about objectives and goals. Training is what will help you achieve your objectives and goals.

So let's start with being prepared.

Physically are you healthy enough to train? Do you have a nagging pain or injury? Are you too tired? [This is a dangerous question because if you are inherently lazy I know what your answer will be. But if you know your body you will know the difference. ] Are your energy stores full, and are you hydrated?

Mentally are you ready to focus on what you need to do. If you are riding the stationary bike reading the paper, are your really paying attention to form, pace, duration? Not likely.

What is the objective of the workout? Each session has a purpose, that will get you to your goal. Is it strength? Form? Endurance? Speed? Stick with your objective.

If you've ever done a group ride, you'll understand this scenario. You head out with the intention of sticking to a certain pace, but soon the pace picks up. You want to keep up and pick up your pace. And before you know it you are riding way too hard. You struggle for the rest of the ride. You get home trashed, and cannot deliver on the chores you promised your spouse. And worst of all you are too tired to get an effective workout the next day.
Sometimes it is better to let the group go and do your own thing.

And will you follow the workout? If the swim set calls for 4 x 100y descending from 1:50/100y to 1:40/100y, will you stop if you cannot hold the pace? You should. And next time you need to understand that your first set was too hard. As soon as you cannot achieve the ask you need to consider two things: (i) is the ask realistic, and (ii) am I doing the right thing.

Finally, are you working too hard on easy days, and too easy on hard days? This is a common occurrence. You have a recovery workout planned but you feel really good, so you push the pace. The next day you have a hard workout but you are sluggish so you can't go as hard so you hold back and work, but not hard enough.

So plan your training in each sport as easy/hard/easy/hard.

So remember, training is about progress. Progress is achieved through consistency and continually challenging your body and letting it recover. Progress is achieved by being prepared to do the work. And Progress is achieved by working just hard enough.

And if you are serious about your training you should see progress.

Keep tri'n and have fun.