3:30 Value of an Easy Run / Bike / Swim
11:31 Short Burst Training
15:17 What Should The Outcome of Today’s Workout Be?
23:00 Not Every Workout Is Going To Go Smoothly
30:11 The Opportunity To Overcome
1:06:58 Summary
1:10:09 Closing
Highlights, Notes & Quotes
1 – Value of an easy run, bike, swim
-Swim, notice the water, body position, technique
-Bike, easy bike to recruit the leg muscles, focus on big sweeping motion, quality, technique
-Run, easy run, do high quality-focused sessions the day after a long run, to command clean, light form, proper technique, while fatigued
-In triathlon training, good to practice running clean off the bike
2 – Short burst training
-30-90 seconds fast, very high RPE
-Can maintain technique for short bursts at high intensity
-Do these ‘fast,’ not ‘hard’
3 – What should your outcome of today’s workout be?
-Think about what your outcome should be
-Maybe you need to switch around the workout schedule, or improvise a workout due to scheduling interruptions
-During the warmup, think about the intention of the coming session
-Makes you feel better, motivated, focused
“What could you achieve in today’s workout?”
“Every day, make your bed.”
-Not every workout is going to happen smoothly. Sometimes things get in the way
-Sometimes you don’t have the strength to execute the workout as written with clean technique
-We can shift on the fly, and make sure that the new plan still touches on the same intended outcome
-Chunk Down, within the workout
-Compartmentalize each next step of a workout
-That way you can break your future big races into ‘just this next segment,’ so you don’t get overwhelmed
ACTION: Open your training calendar for the week, write down what you think your desired outcome for each workout would be; sensations, how you will feel after, what will be your sense of fulfillment and accomplishment that you did it right.
4 – The Opportunity To Overcome
“Part of training is about enchanting opportunities, to overcome difficulties, to embrace difficulties, to turn the negative into the positive, an opportunity to work hard, become present, use the load, engage the brain, remain present, to focus on form, cadence, to focus on your breathing, your core engagement, the opportunity to make yourself better, which then extends to overcoming in all areas in life. You start seeing opportunities to overcome in all areas of life, as a spouse, parent, at work.”
-Catching yourself wandering in an interval
-Notice the moments where you are shying away from the work called for
-Pay attention to the situations that precipitate when you do not overcome
-The more you use opportunities to overcome, they reduce your problems, your difficulties, they make your life better
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Check out the Weekly Word Podcast where I discuss all things ultra endurance!
Thanks for watching and remember – you don’t need to BE an elite athlete to train like one.
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