Overcome the #1 problem faced runners & cyclists.

TRAINING BREAKDOWN

“It isn’t about training more or harder, it’s about doing what you’re doing, only better.”

By Emma O’Toole

Time.

The currency we can’t buy, but all want more of.

Time to train, time to recover, time to refuel, time to spend with friends/family,

Time is the biggest barrier faced with training and that not only extends to strength training, but also to clocking the miles on the bike and in your runs.

Today’s newsletter is about getting the most out of your training: it isn’t about training more or harder, it’s about doing what you’re doing, only better.

It all starts with mindset.

This pictogram illustrates how runners and cyclists perceive their training. At the foundation, we have endurance training coupled with sleep, nutrition, hydration, and stress management. Building up from there, we include a performance training plan along with some speed work. At the apex of the pyramid, we find strength training and injury prevention strategies, eg. prehab exercises.

Does this pyramid resonate with you?

It used to with me. Running and riding were just as important to me as sleep, nutrition and I sacrificed the latter to be able to train; and admittedly at the start of my endurance career a few decades ago, where there wasn’t as much information around, I used to see strength training as an “extra”.

What happened? Despite following a progressive training plan and strength training program, I developed a stress fracture. I was not fueling my body with what it needed to support my training demands. The bottom layer of my pyramid was pretty full and nutrition occupied a smaller space in that. Roll on 6 weeks on crutches, 6 weeks in air boot, a season ruined and what felt like starting over with running again… lessons were definitely learned. The big one, as my nutritionist at the time would say: “If you haven’t got time to eat, you haven’t got time to train.” 

Recently, that has made me think… if we haven’t got time to strength train, have we got time to run/ride? If we haven’t got time to hit 7+ hours of sleep, have we got time to train at all?

Emma, this newsletter is supposed to be about making more time to train, not reducing the time we spend doing it… I know, I know… don’t stop reading yet.

The bottom line is, if we neglect any of the pillars of health and wellness that occupy the base of our pyramid, our training will suffer.

It’s worth also remembering that as our training progresses, the needs of each pillar at the bottom of our pyramid will change and layer. A bit like a Jenga tower where taking out a single piece can cause the tower to collapse, the same can be said for your running and cycling. If your nutrition, for instance, remains exactly the same, despite an increase to your training volume/intensity, this will have a knock on affect on your endurance training, performance and expose you to a higher risk of injury and the risk of low energy availability.

So what can we do?

Firstly, let’s redefine our pyramid.

• Base: Nutrition, sleep, hydration and stress management line the base of our pyramid.

• Middle: Next up we have a layer for our running and cycling training that encompasses everything to improve our performance and robustness to injury. We don’t pick and choose. We do what we’re doing, but do it better. 

• Apex: The top of our pyramid is reserved for those added bonuses; the marginal gains so to speak that are nice to have, but meaningless if the bottom and middle layer of the pyramid are missing.

Now that we’ve got our priorities straight, this is the key part to maximizing your time:

Plan your training into your day and hit every session with a plan.

Create space in your calendar for your training. It’s a non-negotiable. It’s time for you, your body and mind. Look at the training you’re already doing and do it better. Make it smarter, make it more purposeful. Reduce the decision fatigue surrounding your workouts by having them planned; walk into every session knowing what you’re doing and why. Decision fatigue is something which we’ve discussed before, and frankly it’s exhausting!

For the vast majority of clients I work with, what they love most about their training plan, it isn’t the sessions themselves, or the strength exercises that they’re doing… it’s that their training is all laid out for them. All they have to do is hit “Start workout” on their training device and go… and the their results speak for themselves.

TLDR:

You can have your cake and eat it. Stop choosing between running, riding, strength training, speedwork, sleep, nutrition and have it all.

If you need any help with this, or are sat looking at your calendar unsure where to start, please reply to this email and I’ll be in touch to help!

Remember: It isn’t about training more or harder, it’s about doing what you’re doing, only better.

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