Wow, wow, wow! And just like that it's already October! The last month+ has been super productive from a training standpoint and the fall semester of school is in full tilt. My last several training weeks have largely emphasized higher intensity to include a hardy 3x time trials week. 2 days before our first time trial, I took a pretty nasty rollerski crash… probably my worst one to date. Luckily my thumb took the brunt of it, but that said, I was pretty sore and tight for our T.T week. Despite this, I was able to rally and put out some strong efforts. Then, the week after the time trials, I was out for a roll before strength and there was a guy rollerblading with a dog on a leash…need I say more? Looking back at my intensity block, I can say that it was largely successful. I undoubtedly increased my high end after a long summer of laying down lots of base and threshold. Unfortunately, I picked up a bug that seemed to be making its rounds through the team. As it turns out, the mix of germs going around and the accumulated intensity block just put me over that edge. It wasn’t anything major as I simply stuck to easy training and lowered hours. In a way it probably was a better plan than I originally had. I was able to get over it pretty quickly as I headed back to CO for a couple days before heading to our APU training camp in Park City, UT.
Now for the main event. One of my main goals, for the season, is to keep the training load a couple steps back from the proverbial edge that I pushed toward in the past. In previous seasons, I’ve been quite good at finding that fine line and riding it out without pushing things over the edge. The strategy of this year is to allow the body extra energy and freshness in order to push higher watts for the same relative effort. Over the course of the season I’ll still train right around the same volume. So how do you train just as much, but have it be easier? Here are 5 strategies that I have implemented to make the same amount of training feel easier:
1. After you’ve trained a certain amount, that amount becomes easier. 10 years ago, just the thought of training 4 hours a day seemed daunting, but now it's just my average training day.
2. Refrain from high-highs and low-lows. Keep it more consistent across the weeks. Rather than planning a high increase week to achieve your hour goals(ie…20-20-30 hours over 3 weeks), try a more consistent plan of 23-23-24. The big weeks might look really good in a training log, but they can overload/stress our system and increase the chances of illness and injury.
3.) To piggyback off #2, I’ve found that with a more consistent plan, I can easily extend blocks from 3 weeks to 4 weeks followed by a recovery week. I have done 5 and 6 weeks followed by a recovery week, but found the body was lacking in sharpness during intensity sessions in the 5th/6th weeks. Currently, I like the 4 week block followed by a recovery week in order to maintain the highest possible quality.
4.) Sequencing matters in how you schedule your day to day, week to week training. How we schedule the daily workouts of each week can make a huge difference.There’s a big difference in a week that optimizes when you do everything versus a week that still has all the same stuff in it but not optimally scheduled. *****expand??***
5.) Have a simple life outside of training. I know it’s not possible for everybody to simply eat- sleep-train as there is this big thing called LIFE that keeps us all busy. For example, if you're in school and you have a choice between taking an 8-10am class or a 2-4pm class, I’d personally choose the 2-4 because it allows for training in the morning. While you could simply train before or after the 8-10am class this often compromises sleep, or you train later which means less time in between sessions. Small things add up to make big differences in the long run.
A lot of these things end up just saving your mental battery, which at the end of the day means everything. It's these mental savings and planning strategies that I feel has made this year feel easier than last.
Currently I'm in Park City Utah for a 2 week altitude training camp with my team APU. We will get in the final bit of base training in before the final preparations for the season begin. Hopefully we will find snow in Anchorage to begin our pre-season ski training that will lead up to the first Super Tour races in mid-December.
Until next time, think snow! (at least in AK;))
Garrett
Comments