Training Short Cuts... Beware!

"He finished in the top 10 in his age group, so the way he trains must be good!"

I view most things with a bit of healthy suspicion. Not distrust, but analytic suspicion. It's not that I think people intentionally put out incorrect information. It's just that there is so much information and much of it is second hand or anecdotal.

In addition, much of the research done is very technical and hard for the average athlete to understand and apply. Add to that, many coaches use "tried and true" training methods, techniques that have been used for years, approaches that are not based on scientific evidence. The interesting thing about human exercise physiology is that any form of training will produce results. If you want to be a runner, the one thing you need to do is run. It is really that simple.

To become a faster runner, just keep running. Your body will adapt and you will gradually be able to run further and faster.

The same is true for cycling and swimming. Even though these sports involve more skill than running, the simple act of running, cycling and swimming will make you better at all three sports.

No, it's not rocket science. The basic principles of exercise physiology are:

1. Stress
2. Recovery
3. Adaptation
4. Progression

Instinctively, our bodies understand these principles. We instinctively go further and faster as we become fitter. We rest when we are tired. Simple and instinctive stuff.

Actually, it is more difficult to design a scientific training program than it is to put a rocket into space. Getting a rocket off the ground and into orbit is all about known and measurable forces. Besides, NASA has a big budget.

Most adult athletes are in the sport for personal enjoyment. We all have a bit of competitiveness flowing through our veins. We all want to be the best we can be. Most of us have some limit on the time and money we can spend on our sport.

So, we look for short cuts. Instead of understanding the physiology, the implications of a particular workout, an approach to training, we look for a "quick fix" to make us faster, help us go longer. One thing is certain. There are no short cuts, no "quick fixes." Training takes time, effort, sweat and understanding of physiology.

The problem is that it is hard to measure everything that effects our performance. The effect of a stressful workday, the wrong lunch, too little sleep, too much hard training, all effect our performance, but how? And, what can we do about them?

It all gets complicated when we enter a race and put a number on. No longer are we satisfied with the instinctive and simple. Friendly or not, competition changes our desires dramatically and does not always lead to smart decisions regarding training. We may feel that the natural progression is not enough. A reasonable amount of stress is not enough. And rest, recovery?
Forget about it!

"If 10 are good, 20 must be better!"

There are two typical responses to physiology and training questions - "Well, he did it and he ran xx:xx:xx" and "if 10 are good, 20 must be better."

If you ignore the second principle of exercise physiology (Recovery), the third principle is negated (Adaptation)! We all have physical limits. These can not be ignored when you apply the fourth principle (Progression).

Here are some questions you should ask yourself before you start on any training plan or attempt any workouts:
1. Your goals - race date and distance - does your training fit with your goals?
2. Your fitness - cardiovascular, strength (MaxVO2, Aerobic Threshold, Anaerobic
Threshold, Lactate Threshold - is your body prepared for this?
3. Strength - are you strong enough for this workout?
4. Injuries and susceptibility to injury - are you injured? Have you been injured doing a similar workout?
5. Skills - are your skill levels up to the demands of this workout?
6. Fun - will this be fun?

Let's start in reverse order:

Will this workout or training plan be fun? Sure, preparing to run a marathon or complete an Ironman triathlon will be hard work and long hours. But, without an element of fun, why are you doing it? If you are not being paid to compete, make sure your training plan and each workout has an element of fun.

Do you have the necessary skills to do this workout or training plan? Are you attempting to cycle a technical course, when your bike handling skills are not up to the demands of the course? Are you attempting an ocean swim when you have only been swimming in a pool? While it is necessary to extend your capabilities, attempting a training program or a workout that is beyond your skill level is risking injury or disaster.

Do you have lingering injuries? Have you been injured attempting a similar workout or training plan? Again, while you have to add extra stress (progression) to your training in order to improve, you need to listen to your body. Existing injuries need to be healed before you attempt to increase your workouts. If you have been injured while doing a similar workout, avoid this one!

Do you have sufficient strength to attempt the workout? While a training partner may be prepared to do long hilly run, if you do not have the leg strength for the hills, doing a long hilly run (or ride) will not produced the hoped for benefits. Follow the progression of endurance building, strength building and then speed building.

Do you have sufficient fitness for the workout? Attempting a workout that is significantly longer than you have been doing will risk injury and excessive fatigue, preventing continued training.

Does this workouts or training plan fit with your goals? If you are training for an Olympic distance triathlon, or for a half marathon, doing a long run with an Ironman triathlete or a marathoner will put unnecessary stress on your body. Also, if your goal race is three months after your training partner's goal race your training phases will not match and one of you will suffer.

Ask objective questions. Be somewhat skeptical of "free" advice. Remember the four principles of exercise physiology (stress, recovery, adaptation, progression). And ask those six questions about every workout and training plan. Finally, have a goal for each and every workout, write it down and stick to it!

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Posted: June 15, 2006