Don't go overboard.

It's January, actually one-half of the way through the month, the start of a new calendar year, and likely the beginning of a new season, so you've probably made a few resolutions and set some goals.

Add in the fact that you may have over eaten, been over served, not rested as much as hoped, this sounds like a recipe for potential injury.

Why you ask?  It's quite simple....you will try to make up ground by working too hard, too often, or worse both.

As you look at the calendar and see that you now have 5 months to your first race you say to yourself, "Time to get to work.  Time to put in the time and effort."

But before you get to work let's take some time to take stock.

Most of us think that we are always in mid season form.  Unfortunately that is not the case.  Your body knows it is still early season, maybe even still off-season for some of you.

So take things slowly at first and build into your training program. 

The first thing is to get back into the routine of a training program.  Let your family know about the program.  Get used to working out for 5 - 6 days in a row.  Layout out the equipment you need for the next day.  Have healthy snacks at the office to fuel your workouts or help your recover.

Don't do speed work.  Rather think about form and technique.  This is a safer, healthier way to train, it develops new and proper muscle memory, and will still work your cardio and muscular systems.

If you have not run in a while, take it easy.  Try to run on softer ground if you can.  It will take some time to toughen up the tendons and ligaments.

Don't jump into two-a-days to quickly.  And if you do ensure that you do not do two harder workouts in one day. You'll only be sore, and you risk injuries.

So there you have it.  A better recipe to ensure this is your best season yet.  

Until next time keep tri'n.

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.