Hello Everyone!
I hope everyone's early season training is going well and you're getting fired up for some racing! March is here and the temperatures will soon be warming up. It's time for some fresh air and more outdoor training, "Whew" you say! Treadmill running, bike trainers, and gym work can all be fun and exciting as the Winter begins, but as the weeks add up you start to wear down and feel the need to travel. There's something about actually going somewhere when you run, bike, or swim that offers motivation and reward to your training. Too much time breathing hard in one spot, sooner than later, will begin to make you feel like a lab rat :)! For some of us, there is also a need to leave the constant information feedback you get from treadmills, compu trainers, and lap pools behind! The industry of training and fitness in the 21st century has become technology information overload. We are losing the "Rocky" approach to our training! Garmins, heart rate monitors, wattage meters are all very valuable tools for feedback and proper training, but if you're like me, sometimes you feel like just dropping the watch and "Running Free!" As my oldest daughter Josie puts it, "Daddy, when we're at Nana's and Papa's ( in country) I just feel free! There are no 'gates' like at our house." She's 6 :)! Her "Gates" to me are like the heart rate monitors and treadmills that sometimes damper your fire for training! As you train in sport you begin to learn your body and can distinguish or perceive what's easy, comfortable, or hard efforts. If you do need a break from the "information world" of training, learn how to "Run Free" to faster times, more enjoyment, and NO Gates!
Here's how and why!
The how is easy when you keep these three things in mind. To improve as an athlete you need to do consistent work, hard work, and easy work.
Consistent work is Aerobic work. Aerobic means "in the presence of oxygen" which seems like a good thing right? :) For our Tech folks it's an effort level of 70-80% of your maximum heart rate. But if you're trying to "Run Free", it's that comfortable to comfortbly hard effort of swimming, biking, or running. A good checkpoint is that while working out, if you're able to talk in complete sentences but not prefer to carry on a long conversation, then you're at that aerobic effort. Word of caution, don't try the talking test while you're swimming :)! At this effort level you are producing the most valuable results for building strength, endurance, and even speed. For athletes of all abilities and for all distances this area is your "Bread and Butter". You are building a V-8 engine versus a 4 cylinder! You should spend the majority of your miles in this zone and I would suggest 75% of weekly mileage or time be spent at this effort level.
Next up is the Hard Work! This effort moves into the category of uncomfortable plus! It's anaerobic for the lab rate, meaning oxygen is getting used up more quickly than the body can replenish it! Ouch :)! This zone is above the 80% max HR level and you move into a state of labored breathing. Don't be afraid to go here as long as you're overall health is good. Training at this level in the right amount will produce a more efficient heart muscle (VO2) , a better flushing of the leg burn (Lactate threshold), and a more efficient stride or stroke due to power and strength! Notice that I mentioned the right amount, which should be in the range of 10-20% of weekly mileage depending on the athlete and time of the year. This 10%-20% range can be a tricky balance, so if in question, lean towards the 10%! An under trained and healthy athlete will out perform an over trained and injured athlete 100 % of the time. This may not seem like much but once you've done a few hard workouts the week will fly by and you'll be facing mile repeats once again! :) Make sure before attempting hard workouts that you precede them with a 10-15 minute warm up and 5-10 minute cool down and stretch session. This is very important as hard working muscles need extra attention in the stretching department.
Last up is the Easy Work and certainly not the least important! Easy work is active recovery of below that 70% Max heart rate range. I call this perceived effort Easy to Comfortable! Now you can go out and enjoy that long conversation with a friend and enjoy the scenery. :) These workouts should make up 10-20% of your weekly mileage as well and best fall after your hard workout sessions. They will aid your muscles by getting nourishing blood flow to the damaged tissue (muscles) and help flush any build up of that mean ole lactic acid. These workouts are trifold, as they also help with endurance for longer events and provide a much needed mental recharge!
If you guys are like me and have a family, a day job, and training to balance, take the time you have and break down your week with these three perceived workout levels. You'll "Run Free" of science and put a little "Rocky" back in your step!
Isn't it nice to have both options! In all, find what makes You tick and use whatever it takes to get the job done! :)
Coach J
