I'm in my 2nd week of block II of base training, which has an emphasis on the swim. The weekly breakdown looks like this:
4 swims
3 bikes
3 runs
1-2 weight training
My main goals for this block is to get my swimming volume up to around 12K yards a week, which is about 3K yards per swim session. Due to time constraints I end up getting about 2500 in on most days, but am able to make up the volume in a long session on the weekends. Here is what a typical swim session looks like:
500 warm up
250 kick
250 pull
400, 300, 200, 100, 100, 200, 300, 400 (alternate every other one with hand paddles.
My body and mind are handling the training pretty well thus far as the sessions haven't been terribly long. We'll ramp up the volume within the next few weeks w/ 1 long run, 1 long bike, and 1 long swim throughout the week which will deepen my overall fitness and likely pay dividends in the long term. The main keys for success now are low intensity work, good nutrition, and active recovery. Happy training!
Thursday, January 27, 2011
Tuesday, January 25, 2011
Bottom Line: Do the Work
You can have the greatest training plan, the best equipment money can buy, and the highest quality coach, but if you don't put in the work, none of the aforementioned things matter. When it comes down to it, those who put in the work day in and day out are going to reap the benefits and rewards.
We spend so much time over analyzing what we're doing, spending too much time reviewing our plan and our training numbers that we lose focus of what really matters - doing the work. While I am a proponent of data tracking and analysis to determine workout prescriptions, I don't spend too much time on it - I'm more concerned about putting in the workouts, active recovery, and proper nutrition to repair muscle tissue and prepare my body for the next workload.
My friend, Vince, a Kona qualifier touched on this in his post last week. Don't jack around with semantics, put your head down and do the work. By doing the work you're going to discover what type of training works best for you as far as the volume you can handle, intensity levels, and frequency that fits your profile. These will change over time, and you'll be able to adjust on the fly accordingly.
We can talk about inspiration, internal/external motivation, tips and tricks to get you out the door and into the gym and other methods to keep you accountable. At the end of the day YOU are the one that is going to have to buck up, drop the excuses, and get the work done.
If you focus on doing the work in all areas of your life: marriage, kids, work, faith, and training you're going to notice significant improvements in your overall satisfaction in your life.
We spend so much time over analyzing what we're doing, spending too much time reviewing our plan and our training numbers that we lose focus of what really matters - doing the work. While I am a proponent of data tracking and analysis to determine workout prescriptions, I don't spend too much time on it - I'm more concerned about putting in the workouts, active recovery, and proper nutrition to repair muscle tissue and prepare my body for the next workload.
My friend, Vince, a Kona qualifier touched on this in his post last week. Don't jack around with semantics, put your head down and do the work. By doing the work you're going to discover what type of training works best for you as far as the volume you can handle, intensity levels, and frequency that fits your profile. These will change over time, and you'll be able to adjust on the fly accordingly.
We can talk about inspiration, internal/external motivation, tips and tricks to get you out the door and into the gym and other methods to keep you accountable. At the end of the day YOU are the one that is going to have to buck up, drop the excuses, and get the work done.
If you focus on doing the work in all areas of your life: marriage, kids, work, faith, and training you're going to notice significant improvements in your overall satisfaction in your life.
Friday, January 7, 2011
False Logic Workouts
Inner monologue: "It's 4:45 in the morning, it would be so much easier to stay in bed. OK, let me think here - if I skip this morning's workout I can make it up tomorrow and move tomorrow's workout to X day and double up the workouts".......
How many times has this happened to you? I'm guilty of doing it as much as the next person and at 4:45AM, or on days you're just not motivated to do a workout, it's an easy trap to fall into. So, how do we avoid this trap of using false logic to talk ourselves out of workouts.
1) Put your alarm clock away from your bed so you have to get up and turn it off. Now, since you're up, might as well get it done
2) Don't think about it, just go through the motions of getting yourself ready.
3) Remember how good it will feel to have that workout done before you start your day
4) Have a workout partner so you can hold each other accountable for showing up
5) The sense of accomplishment and knowing you'll have that extra boost of confidence and energy to start your day.
What methods do you use to get yourself to workout when you're not motivated?
How many times has this happened to you? I'm guilty of doing it as much as the next person and at 4:45AM, or on days you're just not motivated to do a workout, it's an easy trap to fall into. So, how do we avoid this trap of using false logic to talk ourselves out of workouts.
1) Put your alarm clock away from your bed so you have to get up and turn it off. Now, since you're up, might as well get it done
2) Don't think about it, just go through the motions of getting yourself ready.
3) Remember how good it will feel to have that workout done before you start your day
4) Have a workout partner so you can hold each other accountable for showing up
5) The sense of accomplishment and knowing you'll have that extra boost of confidence and energy to start your day.
What methods do you use to get yourself to workout when you're not motivated?
Tuesday, January 4, 2011
New Year's Resolution Full Proof Plan
I’m sure you’re like me in the sense that you’re on New Year's resolution overload. The gyms are packed, diets are in full motion, and there is optimism in everyone’s tone at the excitement of their ‘beginning’. Let’s see how long that will truly last – at the first sign of a roadblock or challenge, many resolution’s will be dropped and things will go back to the way they were. This seems to be the way it has always been; unless the approach is different. Here’s what I do for my ‘goal setting’.
1) Pick out the 5 most important things in my life
a. Family
b. GettingFitness (and business related items)
c. Training
d. 9-5 (out of necessity)
e. Personal Finance
2) Based on these 5 items, I figure out 1-2 things that I can improve or positively impact to each item to reduce stress, create happiness, etc
3) Create the ‘how’ to reach these goals on a day-to-day basis
4) If possible, set quantitative deliverables for the goals, or what you would like to accomplish as a result of the completion of the goals
For the sake of this blog, we’ll use ‘Training’ as an example:
1-2 things I can improve - Build strong endurance engine
How – get up at 5:00AM, follow training plan, and turn off the TV
Quantitative goals – 0 missed workouts each week, 7% body fat at 160 lbs, race-specific goals that I’ll set based on benchmark pre-season tests.
This approach is easy because:
- You identify the most important things in your life
- Set 1-2 things per item to improve so it’s not overwhelming
- Break it down so you can work toward that goal everyday
- Set quantitative(measurable) goals to keep you on track
Now, be sure to post your list up where you can see it every day, share it with your loved ones, and write your day to days ‘Hows’ on an index card and carry it with you to consistently remind yourself what is important to you and how you will accomplish it today.
1) Pick out the 5 most important things in my life
a. Family
b. GettingFitness (and business related items)
c. Training
d. 9-5 (out of necessity)
e. Personal Finance
2) Based on these 5 items, I figure out 1-2 things that I can improve or positively impact to each item to reduce stress, create happiness, etc
3) Create the ‘how’ to reach these goals on a day-to-day basis
4) If possible, set quantitative deliverables for the goals, or what you would like to accomplish as a result of the completion of the goals
For the sake of this blog, we’ll use ‘Training’ as an example:
1-2 things I can improve - Build strong endurance engine
How – get up at 5:00AM, follow training plan, and turn off the TV
Quantitative goals – 0 missed workouts each week, 7% body fat at 160 lbs, race-specific goals that I’ll set based on benchmark pre-season tests.
This approach is easy because:
- You identify the most important things in your life
- Set 1-2 things per item to improve so it’s not overwhelming
- Break it down so you can work toward that goal everyday
- Set quantitative(measurable) goals to keep you on track
Now, be sure to post your list up where you can see it every day, share it with your loved ones, and write your day to days ‘Hows’ on an index card and carry it with you to consistently remind yourself what is important to you and how you will accomplish it today.
Tuesday, December 28, 2010
10 Ways to Fitness Success in 2011
It's not the one thing you do well, it's the combination of the little things that is going to ensure you are successful in 2011 to reach your fitness goals.
1) Set a Goal. I would recommend setting an overall goal for the year, preferably quantitative(measurable), and then quarterly, bi-weekly, and daily goals for how we can achieve that overall goal. Don't get carried away in setting too many goals as it will becoming overly stressful and daunting.
2) Make it Fun. If you don't like to run, then don't run. Find something you enjoy doing, whether it be an aerobic class, swimming, walking, biking, joining a yoga class. The possibilities are endless. Be creative!
3) Cut out one bad thing from your diet. Whether it be the morning 20 oz Coke you buy, or the Caramel Latte with Whip Cream. Cutting out a Coke a day for 5 days will eliminate 1200 calories a week. Do that for 3 weeks and that equates to 1 pound of weight loss. Do that for a year, and that is 17 lbs.
4) Get your family/friends involved. The more people that know about your fitness goals, the more likely you will stick to your goal. Family and friends can be your support system and you can lean on them in times of frustration and weakness. They can also help hold you accountable.
5) Be consistently good. It's more beneficial to go to the gym 3 days a week for 5 weeks, then go 5 times for 1 week. Be realistic about how many times you can workout and stick to it. Include this in your weekly goals from #1. It's more important
6) Moderation is key. Don't forbid yourself that occasional piece of pizza or cake you want. Allow yourself some leniency, just keep it in check.
7) Accountability. The number one thing we need is accountability. Whether it be a friend that you meet for workouts, or hiring a trainer or coach - if we someone is counting on us to show up, we're not going to let them down. If we're paying for the service, we definitely will show up!
8) Eat 5 meals a day. It's that simple - eating 5 smaller meals a day will regulate your insulin levels and, more importantly, boost your metabolism to burn more calories. Your energy levels will level out and you won't be starving by 11:00, eat a huge lunch, and ready for an afternoon comatose nap by 1:00.
9) Have a plan. Having a fitness plan will take the guesswork and thinking out of a workout. If it is on paper, you know what you need to do and how to do it. It will also motivate you to actually workout, and not sit around the gym doing bicep curls while looking at yourself in the mirror for 30 minutes :)
10) Get educated. Not knowing what I am doing is pretty stressful and makes me feel uneasy. I overcome this fear by diving in and learning as much as I can. You can do the same by utilizing the Internets vast array of resources, or getting in contact with friends who works out or a professional.
1) Set a Goal. I would recommend setting an overall goal for the year, preferably quantitative(measurable), and then quarterly, bi-weekly, and daily goals for how we can achieve that overall goal. Don't get carried away in setting too many goals as it will becoming overly stressful and daunting.
2) Make it Fun. If you don't like to run, then don't run. Find something you enjoy doing, whether it be an aerobic class, swimming, walking, biking, joining a yoga class. The possibilities are endless. Be creative!
3) Cut out one bad thing from your diet. Whether it be the morning 20 oz Coke you buy, or the Caramel Latte with Whip Cream. Cutting out a Coke a day for 5 days will eliminate 1200 calories a week. Do that for 3 weeks and that equates to 1 pound of weight loss. Do that for a year, and that is 17 lbs.
4) Get your family/friends involved. The more people that know about your fitness goals, the more likely you will stick to your goal. Family and friends can be your support system and you can lean on them in times of frustration and weakness. They can also help hold you accountable.
5) Be consistently good. It's more beneficial to go to the gym 3 days a week for 5 weeks, then go 5 times for 1 week. Be realistic about how many times you can workout and stick to it. Include this in your weekly goals from #1. It's more important
6) Moderation is key. Don't forbid yourself that occasional piece of pizza or cake you want. Allow yourself some leniency, just keep it in check.
7) Accountability. The number one thing we need is accountability. Whether it be a friend that you meet for workouts, or hiring a trainer or coach - if we someone is counting on us to show up, we're not going to let them down. If we're paying for the service, we definitely will show up!
8) Eat 5 meals a day. It's that simple - eating 5 smaller meals a day will regulate your insulin levels and, more importantly, boost your metabolism to burn more calories. Your energy levels will level out and you won't be starving by 11:00, eat a huge lunch, and ready for an afternoon comatose nap by 1:00.
9) Have a plan. Having a fitness plan will take the guesswork and thinking out of a workout. If it is on paper, you know what you need to do and how to do it. It will also motivate you to actually workout, and not sit around the gym doing bicep curls while looking at yourself in the mirror for 30 minutes :)
10) Get educated. Not knowing what I am doing is pretty stressful and makes me feel uneasy. I overcome this fear by diving in and learning as much as I can. You can do the same by utilizing the Internets vast array of resources, or getting in contact with friends who works out or a professional.
Tuesday, December 21, 2010
Base 1 Training
Monday was the official start of my Base I training. I've set up my schedule a little bit different with 3 base periods, each with a specific emphasis on a discipline. With that being said, Base I will consist of 4 runs, 3 bike sessions, 3 swims, and 2 weight training sessions. Base II will have 3 runs, 3 bike sessions, 4 swims, and 2 weight training sessions. The last Base period will emphasize the bike with 4 sessions. The reason I did this is to gain some much needed endurance by adding frequency and volume for that particular sport. I like this setup because with 3 sessions in the other 2 sports I can expect to see significant gains in the 2 disciplines while adding a higher frequency and volume to the sport of emphasis for that period. I started with the run because I've had a decently high running volume in the past few weeks so it just made sense to continue building on that frequency and volume. I don't have a concern on the bike and swim because they are pretty easy on the body, the recovery will be quicker, and they are less likely to cause injury. Each training block will be 4 weeks long, with 3 'on' weeks, and 1 recovery week. The recovery week will have the same schedule, just the volume will be reduced 30-40%.
Here's an overview
Base I - 4 runs, 3 swims, 3 bikes, and 2 weight training sessions
Base II - 3 runs, 4 swims, 3 bikes and 2 weight training sessions
Base III - 3 runs, 3 swims, 4 bikes, and 2 weight training sessions.
Here's an overview
Base I - 4 runs, 3 swims, 3 bikes, and 2 weight training sessions
Base II - 3 runs, 4 swims, 3 bikes and 2 weight training sessions
Base III - 3 runs, 3 swims, 4 bikes, and 2 weight training sessions.
Tuesday, December 14, 2010
2011 Race Schedule
I'm less than one week out from Base I training, so I've put together my race schedule for the year.
2/12 - Red Flannel - 5 mile run - C
4/9 - Loop the Lake - 5 mile run - C
4/30 - Wildflower Long Course - 70.3 - B
5/15 - Jordan Creek Du - C
6/4 - Dam to Dam - 20K - C
6/5 - Copper Creek Sprint - C - very tentative on this one as I may skip it for a long training day
6/26 - IM CDA - 140.3 - A+
7/10 - Lifetime Fitness Oly - B
8/8 - Big Creek Tri - Des Moines - B
9/4 - Hy-Vee tri - Des Moines - A
10/16 - Des Moines Half or Full Marathon - I'll make a decision on this in August based on how I'm feeling physically
2/12 - Red Flannel - 5 mile run - C
4/9 - Loop the Lake - 5 mile run - C
4/30 - Wildflower Long Course - 70.3 - B
5/15 - Jordan Creek Du - C
6/4 - Dam to Dam - 20K - C
6/5 - Copper Creek Sprint - C - very tentative on this one as I may skip it for a long training day
6/26 - IM CDA - 140.3 - A+
7/10 - Lifetime Fitness Oly - B
8/8 - Big Creek Tri - Des Moines - B
9/4 - Hy-Vee tri - Des Moines - A
10/16 - Des Moines Half or Full Marathon - I'll make a decision on this in August based on how I'm feeling physically
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