As I wrote last week, I've undertaken a challenge to ride each day the Tour de France rides. This would be 21 days of riding over a span of 23 days.
The purpose was to build some volume, add some spice to training, help improve my riding, and strengthen my mental game.
So after the first 10 days of the Tour de France (1 Prologue and 9 stages) I can say that I am right on track.
Over that time I've covered 275 km and climbed over 1000 m. This represents an increase of over 200% to my current cycling volume.
It's been interesting to see the changes over the first half of the challenge.
But before we get into that let me state that I am really enjoying this challenge. I think that it has opened my eyes and mind to different ways of training and I will be more willing to try different methods to achieve results.
I have an Oly Tri this weekend and I'll be interested to see how things unfold in the bike and run segments giving this challenge. I'll write a review on that next week.
So let's review the past 10 days:
Days 1 - 4
I was fresh and really charged up. Ready to roll, and push the effort whenever possible.
Days 5 - 8
Over time cumulative fatigue and mental strain began to build.
The negative thoughts of skipping a day begin to creep in, especially if you need to get up early to get the ride in because of commitments later in the day.
While I have experienced those thoughts I'm lucky that I ride with a group a few mornings a week and I've told enough people about the challenge that it keeps me committed to achieving my challenge.
I also became more selective on work load during a ride, and focused on technique.
Days 9 - 10
With a rest day on the horizon the efforts picked up, and mentally I was fresher.
So here are some parting thoughts:
1) A challenge should be hard but still achievable. If it is too easy it is not a challenge.
2) Do not be afraid to challenge yourself. You are stronger than you may think. Only when pushed will you see this.
3) I am lucky to have a support network to help me achieve my goal.
4) I appreciate even more the stress and rigours of professional bike
riders. The mental sharpness that must be maintained. The fatigue of pushing oneself to the brink each day, and having to do it over and over. And the need to recover well.
So wish me luck on the next number of days, and good luck on what ever challenge you choose. Maybe you want to complete the remainder of the TDF challenge with me. Give it some thought.
Until next time, keep tri'n.
Showing posts with label volume. Show all posts
Showing posts with label volume. Show all posts
Tuesday, July 10, 2012
Tuesday, November 29, 2011
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.
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.
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.]
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.
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.
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.
--------------
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.
----------------
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.]
-----------------
- 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.
-------------------
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.
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