When beginning an new endeavor, project, or training regime it is important to set goals. Goals are what keep you on track to achieving the desired outcome. Without goals their in no urgency or external "push" to achieve a milestone. Often times without goals procrastination takes over, we slip back into old habits, and are reluctant to forge ahead.
When you set goals, it's important to have them visible to you every day, so you know what you have to do that day, and you feel the accomplishment of checking that goal off, and move on to the next one. If they are hidden in a folder on your computer, then they tend to fall off your radar.
The next step is to actually set goals. Start BIG - start will your biggest goal - ideally the end goal and work downward. With your end goal written down, set goals for 6-12 months, goals for the month, goals for each week in that month, and goals for the day. Each goal should be a step toward reaching the end goal. As a high-level example:
Daily goals: complete workout prescribed for today
Weekly goals: complete all workouts for the week
Monthly goal: complete workouts and exceed monthly testing by X, Y, Z
6 month goal: achieve X time in X race
12 month goal: PR time from 6 month goal in similar race
End goal: Qualify for X race
This is obviously very high level and we want to include both qualitative and quantitative goals in order to reach our end goal. Qualitative are descriptive - "I want to feel better when I'm running", whereas quantitative goals are measurable - I want to run X miles in Y time. Again, all of these should be set with the end goal in mind.
Personally I set goals for all areas in my life: family, sport, work, business, financial and personal growth and I look at them every morning and every night, knowing that if I work every day toward the end goal I will achieve it. For my daily goals I fill out an index card and keep it in my wallet and check off the goals as I accomplish them. This keeps me honest and focused on reaching my end goal.
Goals are dreams with deadlines. ~ Diana Scharf Hunt
Tuesday, August 24, 2010
Thursday, June 17, 2010
Body Fat Composition: My Personal Challenge
Last week I had the opportunity to have my fat body percentage taken and it came out to roughly 13% at my current weight of 155lbs. I was pretty satisfied with it initially, but then I thought to myself, what if I can drop that down to 7% while maintaining the same weight. Would that improve my performance?
Current
Present Body Weight: 156.4
Present Lean Body Mass: 134.82
Present Fat Mass: 21.58
Desired
Desired Body Weight: 155
Desired Lean Body Mass: 142.60
Desired Fat Mass: 12.4
So, basically I just need to lose 9 lbs of fat and gain 8 pounds of mucle to accomplish my goal. In theory this should improve my overall race times and not be detrimental to performance(assuming race specific training is maintained). I will have enough fat to use as energy in longer distance races (most professionals have body fat between 3-6%) and use the added muscle as a resource. The key here is to gain that muscle in muscle groups that are utilized in the specific sport (hamstrings, quads, hips, core, lats, and shoulders).
Now, the hard part - accomplishing this goal. It's really pretty simple on paper, but more difficult to do in reality. Add in a consistent weight training program(3X a week), maintain endurance training, add in enough time between weight training and endurance training so the effects of one don't hinder the other, add in more protein to my diet, and limit the 'bad carbs' to a minimum. I'll report back my findings after the goal is accomplished and next race is complete in early August.
Current
Present Body Weight: 156.4
Present Lean Body Mass: 134.82
Present Fat Mass: 21.58
Desired
Desired Body Weight: 155
Desired Lean Body Mass: 142.60
Desired Fat Mass: 12.4
So, basically I just need to lose 9 lbs of fat and gain 8 pounds of mucle to accomplish my goal. In theory this should improve my overall race times and not be detrimental to performance(assuming race specific training is maintained). I will have enough fat to use as energy in longer distance races (most professionals have body fat between 3-6%) and use the added muscle as a resource. The key here is to gain that muscle in muscle groups that are utilized in the specific sport (hamstrings, quads, hips, core, lats, and shoulders).
Now, the hard part - accomplishing this goal. It's really pretty simple on paper, but more difficult to do in reality. Add in a consistent weight training program(3X a week), maintain endurance training, add in enough time between weight training and endurance training so the effects of one don't hinder the other, add in more protein to my diet, and limit the 'bad carbs' to a minimum. I'll report back my findings after the goal is accomplished and next race is complete in early August.
Tuesday, June 1, 2010
Dam to Dam Advice
With Dam to Dam a few days away I thought I would write up some "words of wisdom". Well, that may be an overstatement, let's just go with advice that has worked for me and athletes I've trained.
This Week
- you've trained for this race so now it's time to taper, no big runs this week
- cut your training volume down by 50%
- depending on experience, include a few short, high intensity runs
- calorie intake should be lower since training volume is lower
Days Leading Up to the Race
- Thursday should be your last run - make it easy
- If you are going to "carb-load", do it Thursday night, not Friday night
- Friday meals should be on the lighter side
- limit or avoid foods high in fiber and foods high in fat
- begin to carry around a bottle of water and casually sip on water
- keep active on Friday
- the most important night of sleep is Thursday night
- no alcohol leading up to race
Race Day
- eat breakfast 2-3 hours before the race
- don't stray from what you've been doing in training - I can't emphasize this enough
- carry water/sport drink with you on way to race and sip casually
- be sure to go to bathroom before the race
The Race
- race YOUR race, not your competitors
- remember, you trained for this race, now it's time to showcase your training
- be sure to consistently take in water - drink before you're thirsty
- thank the volunteers - they're there for you
- leave it all out on the course, don't hold anything back at the end
- enjoy yourself!
This Week
- you've trained for this race so now it's time to taper, no big runs this week
- cut your training volume down by 50%
- depending on experience, include a few short, high intensity runs
- calorie intake should be lower since training volume is lower
Days Leading Up to the Race
- Thursday should be your last run - make it easy
- If you are going to "carb-load", do it Thursday night, not Friday night
- Friday meals should be on the lighter side
- limit or avoid foods high in fiber and foods high in fat
- begin to carry around a bottle of water and casually sip on water
- keep active on Friday
- the most important night of sleep is Thursday night
- no alcohol leading up to race
Race Day
- eat breakfast 2-3 hours before the race
- don't stray from what you've been doing in training - I can't emphasize this enough
- carry water/sport drink with you on way to race and sip casually
- be sure to go to bathroom before the race
The Race
- race YOUR race, not your competitors
- remember, you trained for this race, now it's time to showcase your training
- be sure to consistently take in water - drink before you're thirsty
- thank the volunteers - they're there for you
- leave it all out on the course, don't hold anything back at the end
- enjoy yourself!
Tuesday, May 18, 2010
How to Pick a Personal Trainer
I remember when signing up for college classes I would try to pick classes based on what my peers would tell me about a professor they had when they took that class. Was he/she easy, hard, take class attendance - you know, the important stuff :)
In picking a personal trainer, you have much more leeway, but at the same time it's important to do your research to increase your chances of choosing the right trainer for your needs. Below are some criteria for choosing a trainer.
1) Good Connection - This is the one thing that is going to make your experience positive or negative. A good, positive relationship with your trainer will foster your motivation and drive you to work hard and get the results you want. Typically you should be offered a consultation in which you can meet with a trainer so you can have a candid conversation about your goals, opportunities for improvement, time constraints, etc. This will also give the trainer an opportunity to explain their philosophy, specialties, and certifications.
During the conversation, ask yourself these questions:
- Can I see myself working with this person on a weekly basis?
- Was the 1st impression a good one?
- Does this trainer seem to have my best interests in mind?
- Are my goals aligned with what he/she offers?
- Do we have good dialogue?
- Did we have a positive connection, i.e. - did we 'click'?
2) Trust - In my opinion, this is the one of the most important criteria for choosing a trainer. Can you trust your trainer to prescribe the best program to meet your needs based on your schedule and goals? You will be able to establish this trust through talking with your potential trainer and through the initial training sessions.
3) Referral/Testimonials - Ask your friends, relatives if they've used a personal trainer and if they'd recommend one. Ideally your friends/relatives that have had a positive experience will share their good fortune with you.
4) Shop Around - I would encourage you to interview a few trainers to find the one that fits your goals/needs the best. While interviewing them, ask them for references, testimonials, why you should pick them. After all, you are hiring them, so feel free to ask the questions that you need answered to make your decision.
5) Certifications - A Personal Trainer needs to have a current certification - end of story
6) Plan - Does your trainer have a specific plan for you, or does he/she just see you twice a week and give you random exercises that change every 4-6 weeks. You want a trainer that tailors specific workouts to your needs/limitations and a plan to follow outside of your time together. This is the way to get you results you want.
These are just some of the criteria you should consider when hiring a Personal Trainer. Hiring a Trainer is an important decision in reaching your wellness/fitness goals so do your research and make a decision based on what is important to you.
In picking a personal trainer, you have much more leeway, but at the same time it's important to do your research to increase your chances of choosing the right trainer for your needs. Below are some criteria for choosing a trainer.
1) Good Connection - This is the one thing that is going to make your experience positive or negative. A good, positive relationship with your trainer will foster your motivation and drive you to work hard and get the results you want. Typically you should be offered a consultation in which you can meet with a trainer so you can have a candid conversation about your goals, opportunities for improvement, time constraints, etc. This will also give the trainer an opportunity to explain their philosophy, specialties, and certifications.
During the conversation, ask yourself these questions:
- Can I see myself working with this person on a weekly basis?
- Was the 1st impression a good one?
- Does this trainer seem to have my best interests in mind?
- Are my goals aligned with what he/she offers?
- Do we have good dialogue?
- Did we have a positive connection, i.e. - did we 'click'?
2) Trust - In my opinion, this is the one of the most important criteria for choosing a trainer. Can you trust your trainer to prescribe the best program to meet your needs based on your schedule and goals? You will be able to establish this trust through talking with your potential trainer and through the initial training sessions.
3) Referral/Testimonials - Ask your friends, relatives if they've used a personal trainer and if they'd recommend one. Ideally your friends/relatives that have had a positive experience will share their good fortune with you.
4) Shop Around - I would encourage you to interview a few trainers to find the one that fits your goals/needs the best. While interviewing them, ask them for references, testimonials, why you should pick them. After all, you are hiring them, so feel free to ask the questions that you need answered to make your decision.
5) Certifications - A Personal Trainer needs to have a current certification - end of story
6) Plan - Does your trainer have a specific plan for you, or does he/she just see you twice a week and give you random exercises that change every 4-6 weeks. You want a trainer that tailors specific workouts to your needs/limitations and a plan to follow outside of your time together. This is the way to get you results you want.
These are just some of the criteria you should consider when hiring a Personal Trainer. Hiring a Trainer is an important decision in reaching your wellness/fitness goals so do your research and make a decision based on what is important to you.
Wednesday, May 12, 2010
Decisions, Decisions, Decisions
Within the next few weeks I've got a few options for races on the weekend of June 5-6, namely Dam to Dam and Copper Creek Sprint triathlon. Dam to Dam has two options, either the 20K road race or a 5K race. Below I've listed my options with the positives and negatives of doing either the 5K and Copper Creek or 20K and Copper Creek. Now, a few parameters that we need to consider - Hy-Vee Oly is the week after these races, Copper Creek is a 'C' race for me, and I have had some tendinitis in my knee, but I think I'm about 90% now. I've pretty much made up my mind for what I'm going to do, but I think this will be a valuable nonetheless.
D2D 5K and Copper Creek:
Pros:
Fresh legs for Copper Creek.
Plenty of time for recovery for Hy-Vee
5K is more race specific toward Hy-Vee
Cons:
Run training has been geared toward longer distances
Personal preference is to do 20K and Copper Creek
D2D 30K and Copper Creek
Pros:
Personal preference
race specific training for long course
Most of my training has been focused on longer training sessions (~8 miles)
good endurance benchmark
Cons:
legs will be trashed for Copper Creek
Higher risk for re-aggravating knee
Haven't had enough long runs for D2D (~10-11 miles)
Enough recovery time for Hy-Vee?
Taking a look at the analysis, the smart decision would to just do the 5K and Copper Creek to ensure full recovery, the race specificity of the 5K for Hy-Vee, and mitigate risk of injury to my knee. Another option is to just do one or the other, but what's the fun in that?
D2D 5K and Copper Creek:
Pros:
Fresh legs for Copper Creek.
Plenty of time for recovery for Hy-Vee
5K is more race specific toward Hy-Vee
Cons:
Run training has been geared toward longer distances
Personal preference is to do 20K and Copper Creek
D2D 30K and Copper Creek
Pros:
Personal preference
race specific training for long course
Most of my training has been focused on longer training sessions (~8 miles)
good endurance benchmark
Cons:
legs will be trashed for Copper Creek
Higher risk for re-aggravating knee
Haven't had enough long runs for D2D (~10-11 miles)
Enough recovery time for Hy-Vee?
Taking a look at the analysis, the smart decision would to just do the 5K and Copper Creek to ensure full recovery, the race specificity of the 5K for Hy-Vee, and mitigate risk of injury to my knee. Another option is to just do one or the other, but what's the fun in that?
Sunday, May 9, 2010
Change Equation
During a discussion with my business coach last week he presented me with an equation he often uses with business owners, and those clients that are stuck in a proverbial rut. The formula allows you to quantify, and justify making a conscious decision to make a change or choice in your life and it applies directly to beginning or rejuvenating your fitness.
(D x V) + F > R
OK, so what does this mean? Let's break it down a little bit
D = Dissatisfaction (quantify your level of dissatisfaction with an element in your life)
V = Vision (quantify your vision for how you want your aforementioned element in your life)
F = First step - quantify how well you know what that first step is
R = Resistance - quantify how resistant you are for change
Let's do a practical example and pertain it to fitness:
Dissatisfaction with current weight - 50
Vision of ideal body weight - 50
Confidence in what the first step is - 50
Resistance to making a change - 100
(50x50) + 50 > 100
2550 > 100 - you are clearly ready to make that change!
I encourage you to try this for parts of your life you aren't completely satisfied with, or with a decision you are dreading making. Having some sort of subjectivity helps with the decision and creates a logical quantification of the factors in play.
(D x V) + F > R
OK, so what does this mean? Let's break it down a little bit
D = Dissatisfaction (quantify your level of dissatisfaction with an element in your life)
V = Vision (quantify your vision for how you want your aforementioned element in your life)
F = First step - quantify how well you know what that first step is
R = Resistance - quantify how resistant you are for change
Let's do a practical example and pertain it to fitness:
Dissatisfaction with current weight - 50
Vision of ideal body weight - 50
Confidence in what the first step is - 50
Resistance to making a change - 100
(50x50) + 50 > 100
2550 > 100 - you are clearly ready to make that change!
I encourage you to try this for parts of your life you aren't completely satisfied with, or with a decision you are dreading making. Having some sort of subjectivity helps with the decision and creates a logical quantification of the factors in play.
Wednesday, May 5, 2010
Wildflower Long Course Race Report
To start off, Wildflower Long Course is the hardest course I've ever done, hands down. Many describe it as difficult as doing an Ironman and I believe it.
I arrived at the Wildflower campground on Friday morning with 2 friends and we set up camp and headed down to the lake to pick up our packets. We knew we didn't want to make the long trek down to packet pickup that night again for food so we picked up some sandwiches at the local general store and headed back up to camp. The rest of the night was spent talking about the course (read: friends telling me how brutal the course was).
Woke up in the morning for some pre-race breakfast of a banana and PB sandwich. The race started at 8:00 so we headed down in the morning around 7:00 to set up transition and get ready to race. I felt really relaxed, well rested, and energized. I felt like I was ready for this race.
The water temp that morning was a cool 58 degrees - I got in the water to get acclimated to the cool temps and swam around a little bit so I knew what to expect. The gun went off and off we went. The course was an 'L' shape with a ~200 m out, then a right turn at the buoy for a long stretch, another right turn for ~200 m and then back. Thinking back I think I pushed the first 600 pretty hard because I struggled for the rest of the swim. My breathing was heavy and I couldn't find a good rhythm for the entirety of the swim. Coming out of the water I walked to transition, which I didn't want to do and tried to get my bearings and get rolling on the bike.
Right out of the gate there is a steep incline that had my HR maxed out and my chain fell off as I was switching gears. I had to stop, put the chain back on, and start sideways in order to get going again. The first 40 miles of the bike after that were challenging, but very doable with some of the flats going comfortable at 22 mph. Great scenery, some hills, and long descents. One of my reservations coming into the race was my lack of comfort on descents. On the first long descents I tried to reach for my brakes but my hands cramped up so I just went with it. After that, I had no issues with the downhills and actually enjoyed going 35-45 mph down the hills.
On mile 41 there is a long hill, followed by 'Nasty Grade', an 8 percent incline, followed by another long hill. About halfway up Nasty Grade my chain fell off again causing me to stop, put the chain back on, and bike sideways in order to get going again. I have NEVER faced a hill like that before, and it is one I will never forget. The remaining 8 miles of the course were a bear and I struggled to get to the end and couldn't wait to get off the bike.
Entering transition I was totally spent and hardly had any energy left. I began the run and was only able to run about 1/2 mile before I had to stop. My HR was high and I had no energy. I set up a new plan to run a minute and walk a minute and even that was a struggle. As a side note, the run course is harder than the bike course that is 60% trails and 40% road with very little flat stretches. After struggling through the first 4 miles, I came to the conclusion I wasn't going to make it if I continued to run and succumbed to walking the rest of the course.
It was very hard for me to write this race report because I am really disappointed in my performance, but at the same time, it provides some motivation for the rest of the season and I was able to learn some great lessons:
- I used a 23 cassette which was not smart at all - I should of used a 27
- my base isn't near where it should be - actually, not even close
- need to re-evaluate my nutrition for pre-race and race
- need to pace according to the course terrain
- more dress rehearsal rides
- more brick workouts (didn't have any before this race)
- your back needs sunscreen too
I arrived at the Wildflower campground on Friday morning with 2 friends and we set up camp and headed down to the lake to pick up our packets. We knew we didn't want to make the long trek down to packet pickup that night again for food so we picked up some sandwiches at the local general store and headed back up to camp. The rest of the night was spent talking about the course (read: friends telling me how brutal the course was).
Woke up in the morning for some pre-race breakfast of a banana and PB sandwich. The race started at 8:00 so we headed down in the morning around 7:00 to set up transition and get ready to race. I felt really relaxed, well rested, and energized. I felt like I was ready for this race.
The water temp that morning was a cool 58 degrees - I got in the water to get acclimated to the cool temps and swam around a little bit so I knew what to expect. The gun went off and off we went. The course was an 'L' shape with a ~200 m out, then a right turn at the buoy for a long stretch, another right turn for ~200 m and then back. Thinking back I think I pushed the first 600 pretty hard because I struggled for the rest of the swim. My breathing was heavy and I couldn't find a good rhythm for the entirety of the swim. Coming out of the water I walked to transition, which I didn't want to do and tried to get my bearings and get rolling on the bike.
Right out of the gate there is a steep incline that had my HR maxed out and my chain fell off as I was switching gears. I had to stop, put the chain back on, and start sideways in order to get going again. The first 40 miles of the bike after that were challenging, but very doable with some of the flats going comfortable at 22 mph. Great scenery, some hills, and long descents. One of my reservations coming into the race was my lack of comfort on descents. On the first long descents I tried to reach for my brakes but my hands cramped up so I just went with it. After that, I had no issues with the downhills and actually enjoyed going 35-45 mph down the hills.
On mile 41 there is a long hill, followed by 'Nasty Grade', an 8 percent incline, followed by another long hill. About halfway up Nasty Grade my chain fell off again causing me to stop, put the chain back on, and bike sideways in order to get going again. I have NEVER faced a hill like that before, and it is one I will never forget. The remaining 8 miles of the course were a bear and I struggled to get to the end and couldn't wait to get off the bike.
Entering transition I was totally spent and hardly had any energy left. I began the run and was only able to run about 1/2 mile before I had to stop. My HR was high and I had no energy. I set up a new plan to run a minute and walk a minute and even that was a struggle. As a side note, the run course is harder than the bike course that is 60% trails and 40% road with very little flat stretches. After struggling through the first 4 miles, I came to the conclusion I wasn't going to make it if I continued to run and succumbed to walking the rest of the course.
It was very hard for me to write this race report because I am really disappointed in my performance, but at the same time, it provides some motivation for the rest of the season and I was able to learn some great lessons:
- I used a 23 cassette which was not smart at all - I should of used a 27
- my base isn't near where it should be - actually, not even close
- need to re-evaluate my nutrition for pre-race and race
- need to pace according to the course terrain
- more dress rehearsal rides
- more brick workouts (didn't have any before this race)
- your back needs sunscreen too
Subscribe to:
Posts (Atom)