Having a good plan is essential to successful triathlon training. But many times in the quest to “get more done” and “improve performance” we often will rationalize some serious mistakes that can be costly. It is important to remember that no matter what condition you find yourself, or stage in your training you may be, there are certain axioms that should be followed. There are three specific ways that you can make sure you are going to progress and more importantly not burn out or become injured.
LISTEN TO YOUR COACH: This first rule would seem to go without saying, but if your coach or training program has you running an easy mile followed by a hard mile, stick to it. Going past your limits or instructions will only work against the gradual build up or taper of the plan and will likely open you up to injury. Patience pays dividends and although you may not see the rewards today, following the advice of the guru will be best in the end. We have all tried to push ourselves thinking that was going to get us a little further along, but in reality it could actually set you back.
ALLOW ADEQUATE RECOVERY: Naturally if you are putting in the daily training necessary to take you to the next level, you are going to be taking a serious toll on your body’s repair systems. If your nutrition is not optimal, this will be impaired and could take longer than you expect. Also, making sure you get enough sleep and rest between hard work outs is key. So how much is enough? Listen to your body. If you can’t stand up straight and your legs are cramping all night, you may want to go light, do some extra stretching and pull out the foam roller. A massage or adjustment may also be in order. Hydration and diet could not be more important when considering this topic. Garbage in= Garbage out, so if your not prepared with your food, your workouts and your recovery will also suffer.
CUT OUT THE STRESS: The biggest intangible problem you face is keeping balance and control of your mind. A bad day at the office, or that argument with your spouse could have a bigger impact on your training than you might think. Especially if you are on a self guided program, you may not want to push yourself harder or even worse, you could push yourself harder than you should, both of which are not going to get you where you want to be. Many athletes use their training as therapy and this is good, but sometimes, adding a little mediation or writing in a journal may also be necessary. Getting sick or minor injuries can sap the momentum out of your training program and leave you further down the finish list than you thought. Notice when you are not training in your peak zones and realize that when life is stressful, you will not be able to train at your fullest potential. Ask yourself what you are truly grateful for or better yet, write a list of the top ten things you are grateful for in your life. After this exercise you may be in a better state of mind and ready to reach your full potential while training for the sport you love.
Daniel Kirschner, DC, CCSP
Official Chiropractor of Rock Star Triathlete