Source: Bill NehrBio, More Articles
Simplicity
Consistency
Organization
Recovery
Eat right
Five letters laying the ground work for success in your athletics. While thousands of books and articles have been written on training principles, exercise physiology, etc, I believe there is an underlying theme to all successful athletic training plans. As with building a house, while you have a plan of what the house will look like when it’s done, you need to start building the foundation first, before you can pick the color to paint the trim. Same thing when laying out your training plan, setting the goal is the first step. Once the goal is established, how do you start building the foundation?
Simplicity
It doesn’t have to be complicated! In fact, if it is, the greater the chance you will get off track. Establish the key/breakthrough workouts you should do, and then schedule them realistically, following the other points of consistency and recovery below. Also, the simpler the plan, the more flexible and easier to maintain it will be. If your plan is x workout Monday, y workout Tuesday, z workout Wednesday, etc, if you miss one or you are too tired or its raining, etc, then the whole thing falls apart. Remember, for the vast majority of athletes, most of your gains in fitness will come from following SCORE, not how many 400’s you did this week vs. last week in X time. Keep the plan simple!
Consistency
Stick too it! Everything takes time and results will come if you stay with a plan. Often athletes want instant results, and if they don’t have an immediate improvement or a bad day, they will jump to the latest fad or new training program. The key is consistency! Put in the time on a regular basis and the improvements will come. Some right away, others over years. If you are committed to improving, stick with it and the results will come. Everyone has bad days, lack of motivation, etc, but do what you can for the moment and it all adds up in the end.
Organization
Life can be overwhelming. It’s hard enough to work, get the kids to school/events, do housework, laundry, make dinner, etc, without even working out. The key is organization, along with flexibility. A simple plan will enable you to plan key workouts without pressure of all the other days filled in. Develop a plan, schedule your workouts, and if they need to change, go with the flow. If you miss a workout, be flexible and do what you can, and you’ll get to it next time. Remember the other keys of consistence and recovery. Workouts missed are now recovery days. Do what you can and the consistency will pay off in the long run!
Recovery
Training breaks you down. Recovery enables the body to adapt to the stress by making it stronger. If you don’t rest adequately, when will you become stronger? You won’t! Make sure your plan has adequate recovery time. Periodization plans always have built in recovery periods or weeks to reenergize the body. These can be a rest week every 3-4 weeks, or smaller cycles of 2-4 days on with a 1-2 days rest before repeating. If you’re too tired to train, don’t! Feel rested and ready to go for key work outs. If not, take it easy or bag it for the day.
Eat Right
Your body is a machine that burns the fuel it is given. If all it has is junk food, it won’t run very effectively. As with training, keep it simple. Whole, natural foods are what we are meant to eat, and as soon as we consume processed food, we are making a compromise. I know it’s hard to go through a day, let alone a week, without processed food, but if you have a choice, make it as natural as possible. We all have vices and food and drink are the most abused, but just try to make decisions that are directed to the goals you are trying to accomplish.
Five simple guidelines to remember. Keeps these in mind when putting your training plan together and throughout the year. Anything built of substance has a significant foundation, and these will be the building blocks for your success!
Bill Nehr
Bill Nehr is a former Category 1 bike racer, two-time Ironman triathlete,
and certified USA triathlon and USA Cycling coach. He has also worked full-
time throughout his athletic career and is a family man with 2 young sons.
His approach to training is to bring real world training and racing advice
to the cyclist and triathlete. He will bring his experience and those of
others together to motivate and help you realize your goals through smart,
simple and realistic training. Please visit www.bntcoaching.com
for details or email wnehr@bntcoaching.com. |
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Posted: June 16, 2005