Running and biking hill repeats can offer significant improvements to your racing even if your key races do not involve all climbing. Spring is a great time of the year to add the workout into your training program. How many times have we all read about the benefits of adding hill repeats to our training and say "I have to add some hill training to my program" and never get around to it. It seems every magazine, book, coach, etc. discusses the benefits of adding to the overall program. They are brutal when you first start them after the off-season. However, the benefits of gradually progessing with hill repeats enhances the aerobic engine (aerobic, anaerobic), power, overall body strength and mental toughness.
You will definitely uncover your weaker areas during these workouts: when running hill repeat's it's important maintain good form and "lean" into the hill and remember to use your core muscles. A strong arm drive while running will also help get you to the top a bit quicker but, will raise the heart rate quickly into the "red-zone" area. While biking, fatique will set in the upperbody and will be an eye-opener and remind us if we spent enough time with strength training in the off season.
After 4-6 weeks of consistent weekly hill repeats, it's amazing to me how much running/cycling strength improves each workout. Of course mix them up to add some variety. Here a few that I like to incorporate into my program:
1. Biking or Running - during an aerobic workout, push every hill to the top and then recover and get back to aerobic heart rate zone
2. Mountain Bike - pick a hill that takes around 3-5 minutes to climb and start with a series of 5 hill repeats and build over time. I like to add the mountain bike as it's pure quad power (no standing) with upper body strengthening, balance and technical skill benefits.
3. Running workout - roads or trails - Find a hill that will take around 5-7 minutes to climb but not so steep that it's hard to keep up a pace. After a solid 15-20 minute warmup for the run, start small with 3-5 hill repeats and recover with an easy jog down the hill. Add 3 minutes hard level running after the recovering jog (down the hill) on 1 or 2 of the reps and no recovery just head straight back up the hill. By incorporating this hard level running then automatically going back uphill without recovery will trash the legs so start slow and make sure you finish the workout.
4. Killer Combined Bike/Run Hill Repeat workout - either mountain bike/trail running or road option. I like to find a shorter hill and a bit steeper than the longer gradual climbs for this workout. Start with good 20 minutes of warmup with some short pickups then do 1-2 minutes climbing on the bike - standing only first set then seated while clicking into harder gears while climbing in the second set, coast down to the bottom and quickly change to running shoes and focus on a quick turnover while climbing. Yes you need a safe place to ditch the bike while running!! Recovery jog back to the bottom and repeat. Start with 2 -3 sets (One bike climb wand One Run climb is one set) and get up to 10-15 after some weeks of progression. This is an unbelievable workout with numerous benefits for racing.
Enjoy your climbing!
If you have not signed on, check out my new worldwide racing resource coming soon:
Join Facebook Fanpage for updates - Racetwitch.com
Website to sign up - www.racetwitch.com
Race Blog : www.enduranceracingreport.com
Monday, April 5, 2010
Tuesday, March 16, 2010
5 Training Thoughts for the week
1. Make sure you have a goal at the beginning of every training session. This will provide focus for the workout vs. just slogging through some miles. We all know this and I am as guilty as everyone else to just put in some miles for any of the various disciplines. Of course easy aerobic days are necessary for recovery sessions but I think if we all look at our training schedule we tend to lack enough high quality workouts.
2. Get away from all the technology for a few days: no heart rate monitor, watch, cyclocomputer, GPS, etc. Just go out with a goal in mind on a different route than normal. Don’t worry, not monitoring avg. mph, watts, heart rate average, calories burned, miles, time, etc. will be ok for a few days!
3. For each of your workouts this week, consider adding an extra 10% of additional time on each workout. For those of you who adhere to number two (above)without all the “tools” just do a normal route and add some more distance. It’s surprising to me that just by adding such a small amount of time per workout can have significant benefits in overall fitness (consistently over a 6 week period).
4. For the hard bike or run session of the week (ok, yes it’s fine to pull out the technology tools for this session!), set a baseline distance to evaluate in 6 weeks: Example - 5 mile run at 80% target heart rate used to monitor in the future or hill repeat on bike or run – set a baseline and monitor in 6 weeks for next test.
5. After the specific training session, write down the following:
a. 3 things that you did well for the workout
b. Based on the session what do you need to improve
c. What is the one thing you could do differently that could help make the mentioned improvement (above)
Summer racing season is coming soon, hope you’re all fired up!
2. Get away from all the technology for a few days: no heart rate monitor, watch, cyclocomputer, GPS, etc. Just go out with a goal in mind on a different route than normal. Don’t worry, not monitoring avg. mph, watts, heart rate average, calories burned, miles, time, etc. will be ok for a few days!
3. For each of your workouts this week, consider adding an extra 10% of additional time on each workout. For those of you who adhere to number two (above)without all the “tools” just do a normal route and add some more distance. It’s surprising to me that just by adding such a small amount of time per workout can have significant benefits in overall fitness (consistently over a 6 week period).
4. For the hard bike or run session of the week (ok, yes it’s fine to pull out the technology tools for this session!), set a baseline distance to evaluate in 6 weeks: Example - 5 mile run at 80% target heart rate used to monitor in the future or hill repeat on bike or run – set a baseline and monitor in 6 weeks for next test.
5. After the specific training session, write down the following:
a. 3 things that you did well for the workout
b. Based on the session what do you need to improve
c. What is the one thing you could do differently that could help make the mentioned improvement (above)
Summer racing season is coming soon, hope you’re all fired up!
5 Training Thoughts for the Week
5 Training Thoughts for the week
1. Make sure you have a goal at the beginning of every training session. This will provide focus for the workout vs. just slogging through some miles. We all know this and I am as guilty as everyone else to just put in some miles for any of the various disciplines. Of course easy aerobic days are necessary for recovery sessions but I think if we all look at our training schedule we tend to lack enough high quality workouts.
2. Get away from all the technology for a few days: no heart rate monitor, watch, cyclocomputer, GPS, etc. Just go out with a goal in mind on a different route than normal. Don’t worry, not monitoring avg. mph, watts, heart rate average, calories burned, miles, time, etc. will be ok for a few days!
3. For each of your workouts this week, consider adding an extra 10% of additional time on each workout. For those of you who adhere to point number 2. without all the “tools” just do a normal route and add some more distance. It’s surprising to me that just by adding such a small amount of time per workout can have significant benefits in overall fitness (consistently over a 6 week period).
4. For the hard bike or run session of the week (ok, yes it’s fine to pull out the technology tools for this session!), set a baseline distance to evaluate in 6 weeks: Example - 5 mile run at 80% target heart rate used to monitor in the future or hill repeat on bike or run – set a baseline and monitor in 6 weeks for next test.
5. At the end of each the training session, write down the following:
a. 3 things that you did well for the workout
b. Based on the session what do you need to improve
c. What is the one thing you could do differently that could help make the mentioned improvement (above)
Summer racing season is coming soon, hope you’re all fired up!
1. Make sure you have a goal at the beginning of every training session. This will provide focus for the workout vs. just slogging through some miles. We all know this and I am as guilty as everyone else to just put in some miles for any of the various disciplines. Of course easy aerobic days are necessary for recovery sessions but I think if we all look at our training schedule we tend to lack enough high quality workouts.
2. Get away from all the technology for a few days: no heart rate monitor, watch, cyclocomputer, GPS, etc. Just go out with a goal in mind on a different route than normal. Don’t worry, not monitoring avg. mph, watts, heart rate average, calories burned, miles, time, etc. will be ok for a few days!
3. For each of your workouts this week, consider adding an extra 10% of additional time on each workout. For those of you who adhere to point number 2. without all the “tools” just do a normal route and add some more distance. It’s surprising to me that just by adding such a small amount of time per workout can have significant benefits in overall fitness (consistently over a 6 week period).
4. For the hard bike or run session of the week (ok, yes it’s fine to pull out the technology tools for this session!), set a baseline distance to evaluate in 6 weeks: Example - 5 mile run at 80% target heart rate used to monitor in the future or hill repeat on bike or run – set a baseline and monitor in 6 weeks for next test.
5. At the end of each the training session, write down the following:
a. 3 things that you did well for the workout
b. Based on the session what do you need to improve
c. What is the one thing you could do differently that could help make the mentioned improvement (above)
Summer racing season is coming soon, hope you’re all fired up!
Thursday, March 4, 2010
Trails - End-to-End
There are so many great trails that we all enjoy running and biking and I have been intrigued with the idea of an end-to-end trek on a famous trail to add to my training. There have been many individuals focused on speed records for end-to-end trail running. The various media channels have highlighted many of the recent accomplishments by gifted runners. No interest to me as it’s not a race, just my preference is the training aspect of multi-days. I am hoping to add an end-end trek over the next few years but not the length of Appalachian or Pacific Crest because of the time commitment required to complete. A few friends have told me that a 5-7 day fast trek – unsupported will get the body and mind in “tremendous shape”.
I would love to get a list going of everyone’s favorite End-To-End multi-day trails, please send them over to me: tricfp@aol.com.
Check out Trails.com which is a good resource.
These are just a couple I am considering:
Allegheny Passage/C&O Canal - Pennsylvania to Washington, DC 320 miles (bike or trek)
Long Trail – Vermont, 270 miles
Hut-to-Hut – Presidential Range – New Hampshire
Allegheny Trail – West Virginia 330 miles
Tahoe Rim Trail – California 165 miles
Laurel Highlands – Double Crossing – Johnstown, PA 140 miles
John Muir Trail – California 211 miles
Catamount Trail – Vermont (Snowshoeing), 300 miles
Enjoy your end-to-end Treks!
I would love to get a list going of everyone’s favorite End-To-End multi-day trails, please send them over to me: tricfp@aol.com.
Check out Trails.com which is a good resource.
These are just a couple I am considering:
Allegheny Passage/C&O Canal - Pennsylvania to Washington, DC 320 miles (bike or trek)
Long Trail – Vermont, 270 miles
Hut-to-Hut – Presidential Range – New Hampshire
Allegheny Trail – West Virginia 330 miles
Tahoe Rim Trail – California 165 miles
Laurel Highlands – Double Crossing – Johnstown, PA 140 miles
John Muir Trail – California 211 miles
Catamount Trail – Vermont (Snowshoeing), 300 miles
Enjoy your end-to-end Treks!
Friday, February 26, 2010
10 Favorite Body Weight Strength Exercises for Endurance Athletes
Many of us have incorporate strength training at this time of the year (pre-season) for preparation of the upcoming racing season. It’s always important to remember that intensive strength training (especially with the use of weights) should be reduced as the mileage and intervals are increased in preparation for the racing season. For example, during pre-season training strength training might include 3-4 sessions per week and will reduce to 1-2 sessions per week to ensure recovery for the specific sport discipline training. The various internet websites (YouTube) make it very easy to review the exercises to ensure that you have the correct form. For those with Iphone’s, check out a nifty application called iFitness ($1.99 download fee) and has over 230 exercises with video’s, descriptions and daily log.
Here are my top Ten (body weight) strength training exercises (no machines necessary):
1. Hindu Squats – Great quad power builder and aerobic work – build up to 200 or more reps! – check out link for description http://www.mattfurey.com/hindu_squats.html
2. Squat Thrusts – these are killer – see if you can build up to 75-100 (fast but good form) http://exercise.about.com/b/2005/02/23/exercise-of-the-week-squat-thrusts-2.htm
3. Wall Sit - Build to 2 minutes http://exercise.about.com/od/exerciseworkouts/ss/howtosquat_8.htm
4. Pushups – there are so many different ways to do them, check out this site to get up to 100 pushups, www.hundredpushups.com, try pushup jacks (search on web)
5. Plank – build up to hold for 3 minutes and your abs will be very strong, http://www.abs-exercise-advice.com/plank.html
6. Jump Rope (speed sessions) – build up to 5 minutes, I just love this jump rope and watching the best – Buddy Lee (amazing!), http://www.buddyleejumpropes.com
7. Reverse Crunch – build to a set of 50, http://www.ehow.com/video_4433370_do-reverse-crunch.html
8. Mountain Climbers – build up to 100 total (50 for each leg), http://www.ehow.com/video_4433370_do-reverse-crunch.html
9. Superman’s, build to a set of 20 “holds”, http://www.criticalbench.com/exercises/supermans-exercise.htm
10. Bicycle Crunch, build to 1 minute (fast and high rev’s per minute), http://www.ehow.com/video_2351933_bicycle-crunch-exercises-abs.html
Of course there are so many exercises to add to your strength sessions. Try the above set 2 times through and you will enjoy the “burn”!
Here are my top Ten (body weight) strength training exercises (no machines necessary):
1. Hindu Squats – Great quad power builder and aerobic work – build up to 200 or more reps! – check out link for description http://www.mattfurey.com/hindu_squats.html
2. Squat Thrusts – these are killer – see if you can build up to 75-100 (fast but good form) http://exercise.about.com/b/2005/02/23/exercise-of-the-week-squat-thrusts-2.htm
3. Wall Sit - Build to 2 minutes http://exercise.about.com/od/exerciseworkouts/ss/howtosquat_8.htm
4. Pushups – there are so many different ways to do them, check out this site to get up to 100 pushups, www.hundredpushups.com, try pushup jacks (search on web)
5. Plank – build up to hold for 3 minutes and your abs will be very strong, http://www.abs-exercise-advice.com/plank.html
6. Jump Rope (speed sessions) – build up to 5 minutes, I just love this jump rope and watching the best – Buddy Lee (amazing!), http://www.buddyleejumpropes.com
7. Reverse Crunch – build to a set of 50, http://www.ehow.com/video_4433370_do-reverse-crunch.html
8. Mountain Climbers – build up to 100 total (50 for each leg), http://www.ehow.com/video_4433370_do-reverse-crunch.html
9. Superman’s, build to a set of 20 “holds”, http://www.criticalbench.com/exercises/supermans-exercise.htm
10. Bicycle Crunch, build to 1 minute (fast and high rev’s per minute), http://www.ehow.com/video_2351933_bicycle-crunch-exercises-abs.html
Of course there are so many exercises to add to your strength sessions. Try the above set 2 times through and you will enjoy the “burn”!
Friday, February 19, 2010
Mixing Up Your Training Routine
We have all been there, lots of training miles and some mental/physical burnout in our specific sport disciplines. Consistently training over a series of weekly training blocks is so important for the best opportunities for a strong race performance. There is the “fine-line” of being over-trained. Sometimes it makes sense to add some variety for a workout of two just to mix it up and keep the mind and body fresh. For example, after 16-20 weeks of training with a mix of intervals, long endurance days, hill climbing strength workouts (bike and run) it’s fun to change the normal schedule. This always happens to me when its 90 degrees (being on the east coast of course we have 90% humidity as well) outside in the middle of summer as sometimes it’s hard to keep the mental focus for another long weekend workout.
Personally I have found value in adding completely different routines just for a few days then get back to the focus of the race specific training. Like most athletes, I would much rather be outside training, but on those rare occasions when the motivation is low especially when it’s freezing cold/dark outside, at 4AM sometimes a change is in order. There are so many indoor cycling, running, core, strength training, pylometrics, etc. dvd’s that are inexpensive but can be added into the normal schedule for some additional variety.
The use of a combination of training aids such as the standard jump rope, indoor bike trainer and room for floor work is all that is needed to have a challenging and beneficial workout. Of course the bike trainer could be replaced with a rowing machine, treadmill, ski machine, etc. you get the point.
Here are a couple programs to check out that I use regularly and of course there are plenty of others: Cyclocore, CycloZen , RunnerCore, Spinervals, and of course the killer workouts from Insanity (the workouts have direct impact on my cycling power as measured by increases on the power meter – check it out) and P90X. If you have any workout programs that you feel have a “cross-over” benefit please email me as I always like to see what else is working for athletes, tricfp@aol.com. The following workout is one of my favorites, give it a try for some fun and variety when it’s one of those stressful workdays, brutal weather and/or you just need a change in the routine (even if you’re a runner and or triathlete, etc. there are good crossover benefits):
Cross Training Workout:
45 minutes of Insanity (pick any of the DVD’s) in the kit – they are absolutely brutal, you could use whatever you like that offers a full body workout with strength, pylometrics, power yoga, but needs to have cardio as a key feature
Followed by:
65 minutes biking on the trainer with the following set:
10 minutes at 75% target Heart Rate, minimum 90 RPM’s
5 minutes steady jump rope (use a mat for cushion to prevent shin splints)
20 minutes at 80% target Heart rate, keep up the RPM’s
5 minutes easy spinning
5 X (3 minutes big gear at 85-90%, 2 minutes recovery very easy spinning)
Followed by:
15 minutes snowshoe hill climb running repeats (for those of you who have snow!) Do a series of as many repeats (recover on the downhill) with a steep trail hill. If no snow, grab the trail shoes. I am not a huge fan of the treadmill, but you could easily do the same hill repeats on the treadmill with a high elevation setting.
Of course training outside is where we would most train, but don’t discount the indoor workout. If you plan it out with variety, it won’t be the same old boring workout (especially sitting on the trainer for hours!). The above workout will definitely make you “feel it” the next day and most importantly have fun!
Personally I have found value in adding completely different routines just for a few days then get back to the focus of the race specific training. Like most athletes, I would much rather be outside training, but on those rare occasions when the motivation is low especially when it’s freezing cold/dark outside, at 4AM sometimes a change is in order. There are so many indoor cycling, running, core, strength training, pylometrics, etc. dvd’s that are inexpensive but can be added into the normal schedule for some additional variety.
The use of a combination of training aids such as the standard jump rope, indoor bike trainer and room for floor work is all that is needed to have a challenging and beneficial workout. Of course the bike trainer could be replaced with a rowing machine, treadmill, ski machine, etc. you get the point.
Here are a couple programs to check out that I use regularly and of course there are plenty of others: Cyclocore, CycloZen , RunnerCore, Spinervals, and of course the killer workouts from Insanity (the workouts have direct impact on my cycling power as measured by increases on the power meter – check it out) and P90X. If you have any workout programs that you feel have a “cross-over” benefit please email me as I always like to see what else is working for athletes, tricfp@aol.com. The following workout is one of my favorites, give it a try for some fun and variety when it’s one of those stressful workdays, brutal weather and/or you just need a change in the routine (even if you’re a runner and or triathlete, etc. there are good crossover benefits):
Cross Training Workout:
45 minutes of Insanity (pick any of the DVD’s) in the kit – they are absolutely brutal, you could use whatever you like that offers a full body workout with strength, pylometrics, power yoga, but needs to have cardio as a key feature
Followed by:
65 minutes biking on the trainer with the following set:
10 minutes at 75% target Heart Rate, minimum 90 RPM’s
5 minutes steady jump rope (use a mat for cushion to prevent shin splints)
20 minutes at 80% target Heart rate, keep up the RPM’s
5 minutes easy spinning
5 X (3 minutes big gear at 85-90%, 2 minutes recovery very easy spinning)
Followed by:
15 minutes snowshoe hill climb running repeats (for those of you who have snow!) Do a series of as many repeats (recover on the downhill) with a steep trail hill. If no snow, grab the trail shoes. I am not a huge fan of the treadmill, but you could easily do the same hill repeats on the treadmill with a high elevation setting.
Of course training outside is where we would most train, but don’t discount the indoor workout. If you plan it out with variety, it won’t be the same old boring workout (especially sitting on the trainer for hours!). The above workout will definitely make you “feel it” the next day and most importantly have fun!
Thursday, February 11, 2010
First Race of the 2010 Season
Well it’s that time of the year – early season races are approaching for many athletes. Overall training volumes are now ramping up in anticipation of the first test of the season. We all face the normal list of questions in our heads such as: “Am I ready for the race physically”, “I have been swamped at work and my fitness is not where I want it”, “What is the goal for the race in perspective to the entire season”; “I don’t have enough long workouts for the race”. These are just a few of the many questions that cross our minds when getting ready for the first race.
What’s amazing is that when you have experience and muscle/mental memory of what it takes to race at the given distance it normally works out fine. All the pre-race questions are not an issue at all once the gun fires. Of course, PR’s might be difficult when fitness is lower this time in the season but long term racing experience will help you prepare for the “rough spots” during the first race. The subconscious reminds you that you have done it before many times.
Personally, I love the feeling of racing in a pack again and finishing more exhausted than just a training session. I think most would agree that the first race always offers us the pleasant “next-day” muscle soreness. It’s always fun to get the mental and physical engines back in gear for some competition from the recovery layoff after the end of last year’s race season. For all of you winter athletes participating in races such as cross-country skiing, snowshoeing, winter multi-day ultra running and winter mountain biking your already in peak shape and well ahead of our fitness levels!
8 items to keep in mind when gearing for the early-season race:
1. What is the goal, time, heart rate zone, power output average (on the bike). Write it down going into the race. Remember what your key race is for the season.
2. I always go into the first race with a little lower expectation as in many cases overall fitness is not near as strong mid summer.
3. Test a new nutrition product as the race while important is not the key race of the year. Yes, it’s against all advice, but testing nutrition strategy or equipment for this early race can provide a better baseline (vs. just training) on what works and what does not.
4. Begin the race slow and finish strong (usually tough when fitness levels are lower) and it becomes a mental challenge that will pay off big time later in the year
5. Test your limits a bit and make it a stretch goal. For example, if you are gearing for a 100 mile run, ultra tri, or long endurance event find a race that will test you while your fitness is building find a long snowshoe race, bike race, etc. If you pick a race shorter in distance compared to the race goals just go harder and if you blow up, no worries just shuffle on in to the finish. A marathon in a warm-weather climate might be just what you need to escape this unbelievable winter in many parts of the country.
6. Bonk Race this is an idea from good friend and hard core ultra runner Rick Freeman. Rick does these “forced bonks” in long training or non-key races. The goal is to keep the calorie intake to a low level and only use water and some electrolytes to maintain hydration. The huge benefit is that it forces you mentally and physically to push through the “down’s” that come from a low amount of calories. Pushing through bonk will become part of the subconscious and you can pull it out of the mind when you face the “down” in a race and rally the body and mind back quickly.
7. Pick a race that is completely different than your normal specific endurance event. A personal example occurred several years ago as I competed in snowshoe hill climb in Vail, Colorado as part of a ski trip. I rented some snowshoes (was not in race shape at all) and went out and had a blast with the race. Yes, I was crushed physically with the effort but it was the start of a new sport that I use throughout my off-season training. There are so many other examples such as adding a cross country ski race, stair climb race up a building, cyclocross race, winter ultra running race (extreme winter multi day – carrying sled), etc.
8. Always learn from the race. If you made a mistake make sure you remember it and don’t make the mistake twice.
Well this weekend is my first race of the season - 24 hour road bike race. Yes my fitness is just building so there will be plenty of “fun” up’s and down’s during the race. Good kick-start to the season!!
QUESTION FOR ATHLETES:
I would love to find out what type of race, location, and date for your first race of the season: Please send a comment below, email tricfp@aol.com, Facebook message, or twitter me: @waynekurtz : Plenty of social media options to choose for your quick response!!
Thanks
Wayne
What’s amazing is that when you have experience and muscle/mental memory of what it takes to race at the given distance it normally works out fine. All the pre-race questions are not an issue at all once the gun fires. Of course, PR’s might be difficult when fitness is lower this time in the season but long term racing experience will help you prepare for the “rough spots” during the first race. The subconscious reminds you that you have done it before many times.
Personally, I love the feeling of racing in a pack again and finishing more exhausted than just a training session. I think most would agree that the first race always offers us the pleasant “next-day” muscle soreness. It’s always fun to get the mental and physical engines back in gear for some competition from the recovery layoff after the end of last year’s race season. For all of you winter athletes participating in races such as cross-country skiing, snowshoeing, winter multi-day ultra running and winter mountain biking your already in peak shape and well ahead of our fitness levels!
8 items to keep in mind when gearing for the early-season race:
1. What is the goal, time, heart rate zone, power output average (on the bike). Write it down going into the race. Remember what your key race is for the season.
2. I always go into the first race with a little lower expectation as in many cases overall fitness is not near as strong mid summer.
3. Test a new nutrition product as the race while important is not the key race of the year. Yes, it’s against all advice, but testing nutrition strategy or equipment for this early race can provide a better baseline (vs. just training) on what works and what does not.
4. Begin the race slow and finish strong (usually tough when fitness levels are lower) and it becomes a mental challenge that will pay off big time later in the year
5. Test your limits a bit and make it a stretch goal. For example, if you are gearing for a 100 mile run, ultra tri, or long endurance event find a race that will test you while your fitness is building find a long snowshoe race, bike race, etc. If you pick a race shorter in distance compared to the race goals just go harder and if you blow up, no worries just shuffle on in to the finish. A marathon in a warm-weather climate might be just what you need to escape this unbelievable winter in many parts of the country.
6. Bonk Race this is an idea from good friend and hard core ultra runner Rick Freeman. Rick does these “forced bonks” in long training or non-key races. The goal is to keep the calorie intake to a low level and only use water and some electrolytes to maintain hydration. The huge benefit is that it forces you mentally and physically to push through the “down’s” that come from a low amount of calories. Pushing through bonk will become part of the subconscious and you can pull it out of the mind when you face the “down” in a race and rally the body and mind back quickly.
7. Pick a race that is completely different than your normal specific endurance event. A personal example occurred several years ago as I competed in snowshoe hill climb in Vail, Colorado as part of a ski trip. I rented some snowshoes (was not in race shape at all) and went out and had a blast with the race. Yes, I was crushed physically with the effort but it was the start of a new sport that I use throughout my off-season training. There are so many other examples such as adding a cross country ski race, stair climb race up a building, cyclocross race, winter ultra running race (extreme winter multi day – carrying sled), etc.
8. Always learn from the race. If you made a mistake make sure you remember it and don’t make the mistake twice.
Well this weekend is my first race of the season - 24 hour road bike race. Yes my fitness is just building so there will be plenty of “fun” up’s and down’s during the race. Good kick-start to the season!!
QUESTION FOR ATHLETES:
I would love to find out what type of race, location, and date for your first race of the season: Please send a comment below, email tricfp@aol.com, Facebook message, or twitter me: @waynekurtz : Plenty of social media options to choose for your quick response!!
Thanks
Wayne
Subscribe to:
Posts (Atom)
Posts
