Wednesday, February 20, 2013

Training tip for the time crunched athlete


We have talked about training in training races, and all sorts of spring type training and races.... things. OK its early give me a brake on teh adjective finding.  But it IS still winter. as I type this I look at the forecast for 6+ inches of snow in the next 36 hours. this is one of my favorite time saving workouts that I prescribe almost every one of my athletes at one point or another.  

We talk about many more time saving methods Here, a free webinar on you tube.   And for more full time tranning support for teh self coached athlete or if you have a training plan.check out 24-7 coaching

With busy schedules, many athletes just don’t have enough time to work on all the aspects necessary to reach their full potential. Let alone the Triathlete who needs to be effective in three sports.
 Because of this, it is of great value if one can combine workouts. I am not talking about a brick workout or double sessions either. I’m talking about maximizing your time. Even pro’s whom train for a living need to be effective with there time and training.
SO, a quick tip here that goes along nicely with the webinar I did not long ago. You can find that here.
   A great way to do this is by focusing on more than one aspect of your training in one workout. By placing workouts within workouts one can get a double whammy effect out of his or her training. Consult your coach before concocting your own “double whammy” workouts. One of the best ways to do one of these is to place tech. drills or hard intervals into a longer endurance workout. For example: In your 3 hr. ride, focus on your technique while riding up hills.  Keep pedal cadence high and concentrate on pedaling “perfectly”.  Talk to your coach about that too.  Alternate standing and sitting. Stand up on one hill; for the whole hill, sit on the next. Hone your skills.  Do fast pedal drills in your long ride or strides in your long run. Another option is to do intervals or some kind of harder effort in your work out.  If you are looking to increase your power or speed, do your intervals after a solid warm up.  Cool down easily, hydrate and fuel up appropriately, then continue with a low intensity endurance workout.  
Bike example:  20’ warm up.
3x10’ Zone 4. (rest 3’). 
10’ cool down, continue cool down at level 2 for 2 hours

Looking to focus on more endurance for that IM. Do the intervals after 2 hours of riding at Zone 2.  BAMB!  Two birds with one stone!
This example is one of my favorites. You are working some threshold intervals into a longer end ride. However, its important to understand that “threshold” work is mostly aerobic. So despite the high increase in intensity you are still doing an Endurance Ride.
Please consult your coach or sign up for 24-7 coaching and get some specific advice before doing any of these as they are a bit more taxing than your normal single aspect workouts that mere mortals do. There are some “double whammy” workouts that are a bad idea.
   Example: working two different maximal effort zones in the same work out. Working long tempo, cooling down then doing 1 minute intervals.  Not the best idea here. especially for the novice. 
With proper planning there is no reason that anyone can’t finish that IM, be a contender in there age group, or win the big one. Happy training!

No comments: