Tag Archives: family fitness

Why You Are Overcomplicating Training Load

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Following on from Monday’s blog on How Much To Exercise…

With the hype around

You could be forgiven for feeling a little confused.

I’m going to make it simple for you.

What matters?

Well, that depends on your goals.

  • Longevity
  • Metabolic Health & Fat Loss
  • Mood Management

Lock in a Basic Week and repeat.

The Basic Week Approach is what I call low-standard deviation training.

It works for champion athletes

and

It works when I had a house filled with little ones

  • Something every morning
  • Mix our mornings between cardio and strength
  • Do a little more when our schedule permits

With a young family, exercise was for stress reduction, not performance.

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Health & Longevity – I am always amazed at how much health benefit we get from a bit of cardio and strength.

A bit of working out combined with frequent ‘moving around.’

If you want a deeper dive then read Howard’s book on Longevity, link is to Dr Luks’ site.

Metabolic Health & Fat Loss – don’t trap yourself on the hamster wheel of chasing volume so you can eat more. Even experienced athletes make this error, I did this summer.

It’s a game we NEVER win.

Keep stress down and focus on your core nutrition.

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Mood Management – My mood responds best when I stop before I’m tired.

As I wrote on Monday, we want a small disruption we can repeat over time.

If I feel “disrupted” during a workout… I blew it and recovery is going to take a while.

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Suppose you have ambitious athletic goals.

What then?

You will need to figure out how to manage larger “disruptions.”

Before you add training load, reduce life stress. I had to wait for the pandemic to end, and my kids to grow up.

There are seasons to what we can handle – these cycles are based on invisible rhythms and total life stress.

Three month view, below, to illustrate

  • The grey bars are daily disruptions
  • The calm blue “sea” is long term load – 7 weeks
  • The red “waves” are short term load – weekly peaks

Spring and Summer are a time for bigger waves of load.

Fall is a time for slowing down, and long-term projects.

***Keep it simple and persist***

If you are interested in how I’ve been managing my “waves” then I pulled together a thread of resources for you (below).

Where to start?

Heart Rate Variability – tracking my HRV showed me how much fatigue I was carrying around. Here’s an FAQ and here’s the app I use.

The graphic above is from hrv4t.com and is another representation of daily loading.

The color represents how my metrics looked that morning.

What I like about this chart: even when things are going well, there’s a lot of recovery required.

Depending on how you slice it, 2-4 recovery days per week.

Loading is the easy part, what’s your Recovery Strategy?

++

Let’s end with a favorite quote about humility

When different protocols produce similar results, the mechanism isn’t the protocol

The process you enjoy is the one you’ll be able to sustain.

Consistency is the mechanism underlying all progress.

Linked In This Article

  1. How Much Should I Train?
  2. Optimized Training Protocols for Doctors, and other busy professionals
  3. Dead-Simple Nutrition
  4. Eliminating Weight-Gain While Exercising
  5. The Dynamic Loading Thread
  6. FAQ on Heart Rate Variability

Kids And Mountains

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Spending years crafting a desired outcome is something I do better than most.

It’s not just inside my marriage where I seek to influence outcome – I’ve been building a mountaineering partner. Since my son was two years old, he’s loved going uphill.

The “up” has never been a problem. In those early days, it was the “down” where he’d flame out. Back then, I’d never take him further than I could carry him out. We used to negotiate when the shoulder rides would start.

We’re into another hiking season and I wanted to share some ideas about developing your kids.

Last season, I carried everything, all the time. When I tried to get him to help out, the joy of the hike drained out of him. This led to some heavy, heavy days.

Over the winter, I adapted my training program so I could tolerate the loads.

This year, we’re trying something new. To change our view on weight, I’m leading by example and carrying extra water to every summit.

Weight is a privilege. The picture above represents ~25 pounds of privilege. 😉

Seeing me carry, had the desired psychological outcome and he’s been asking me to carry “more.”

Two things are required to earn the right to carry:

  • Beat me to the summit
  • Don’t fall on the way down

The not falling is tougher than it sounds. Our mental cue is “walk like a boss” => wide stance, toes down the mountain, stand tall. It’s easy for a minute.

Less easy for an hour while discussing the finer points of the latest Clone Wars season or estimating Chewbacca’s age.

Dad, Chewie is in every movie, I can’t figure it out…

With lockdown, my full program has become visible to the kids. They noticed that I do a lot of strength training. Two (out of three) asked to join. So they’ve been doing some supplemental work to our hiking program.

I made light sandbags for them. We do burpees, short runs, clean & press, keg lifts… Because their bags are light, they can run circles around me (literally). They get a kick out of being “faster than Dad” and that keeps them coming back for more.

Our youngest (below) is working with an orange dry-bag I filled with clothes. It looks HUGE but doesn’t weigh much. My son had bag envy – his is filled with pea gravel.

Let everyone be strong is a lesson I learned from Scott Molina.

Be sure you let your kids be strong and find their win. It helps build their internal motivation to persist.

As for the program we are:

  • following a gradual, weekly progression
  • doing it locally before considering any travel
  • including a mixture of too easy, just right and challenging routes
  • inserting easy days so we bounce back
  • making sure we get consistent sleep

If you think the above sounds like the approach used by a gold-medal coach then you’d be right. It was taught it to me early in my triathlon career.

I special ordered a black mask from our oldest. Combined with blue-iridium sunglasses, a baseball hat and a hunting knife… we don’t have any problems getting folks to yield on the trail.

Why masks?

Foremost, because America need more people wearing masks. Be the change.

Secondly, because we might be on some crowded routes when the high mountains open up. Get sick later.

Finally, because it’s going to make life above tree-line seem a whole lot easier when we take them off.

Over multi-year time horizons, we have tremendous influence on the direction of our life.

My son is 9 and we can hike any route I want in the Rockies.

Be willing to inconvenience yourself (today) to help the people in your life become what you wish for them (tomorrow).