Let’s see what that implies for my last week: 15 hours total => 900 minutes
Strength => 90 minutes
Stamina => 720 minutes
Intensity => 90 minutes
Tempo => 54 Minutes
Threshold => 27 minutes
VO2 & VO2+ => 9 minutes
Is there a training segment that I’m avoiding?
Think outside the box, there are many interesting sessions that are hybrids of strength/intensity.
Use the small allocations wisely and have fun with them.
What Trades Make Sense?
First Two Tips:
Repeat don’t progress
Hit the minimums
If I want to ADD then do a TRADE.
Example #1: I like to run in the hills. However, I don’t need to run up a mountain every week! Across a week, a fortnight, a month… I manage my “elevation load” between weeks.
Example #2: I’m relatively strong for my age and category. I trade Strength load to accommodate more Stamina within my week.
Example #3: Max HR test last week? Add more Zone 1 to start the following week. Balance the intensity mixes across more than just the week. Give yourself time to fully absorb your highest intensity sessions. Same thing applies for sessions that cause significant muscle damage (plyometrics, downhill run load).
Example #4: get to the source of your life stress:
Too many goals
If I want to better absorb training then reduce the stress caused by choices outside my core goals.
Endurance training, done to the best of our ability, offers an incentive to straighten out our lives.
Avoiding Ruin – What Might Screw Up Next Week?
In the acute sense… Avoid The Injury!
Take time to address the little niggles while they are still little!
Dial the program DOWN before the injury is created.
Trade low quality days for high quality weeks.
In the chronic sense… going down an unsustainable path feels great, ride up to the day before you fall apart!
Consider, then address, areas of instability:
How to make this happen?
Put it in your calendar!
Make an appointment with yourself, daily.
Example: 10 minutes every day on mobility and one positive action to reduce long term stress.
Little positive steps have big impacts when applied over long time horizons.
The ability to bring these habits into your athletic life gives you a skill set to improve all aspects of your life.
We joke that we have been having the same conversation for years.
We get a lot out of our conversation, even if there are recurring themes!
After hundreds of calls, I’ve figured some things out:
The energy I spend planning for the future is wasted. The future that arrives is always different than expected.
I keep fooling myself that buying something will make my life better. Thankfully, I have a system to slow my ability to act on my feelings.
Time shows us what better looks like. The actions that actually make my life better have been the same for a very long time.
Do what needs to be done. Do the actions. That is it. Enjoy the actions!
There’s no more to be attained. One of the reasons I left finance was I had taken enough from society. Ironically, I got the idea from Warren Buffett. I pulled the pin at 31, Warren’s 91 and still rolling.
My life only needs to make sense to me. Warren might be right.
Consider Declaring Victory! When you arrive where you were trying to get to… before pushing onwards… stop, look around and ask, “Is there anything I can learn from the experience?“
Apply the best advice, from those who know you well. When Dad turned 60 he told me to “create roots”. I was newly married, at the peak of my athletic career (36) and living between Bermuda, Scotland, Australia and the US. A few years later, I moved to my wife’s hometown and stayed put.
Cautious optimism beats pessimism every single time. Keep what works, change slowly.