Simple Formula for being Active Consistently

I talk often about the importance of consistency in training and the benefits you will derive from this. This video approached this concept from a health perspective, but in reality the message is the same.

Just get it done!

See your success,

Patrick

My Dance for Strong Kids Campaign

I lost.

But more importantly, the children and families in our community won. In order to raise awareness for the YMCA of Regina Strong Kids Campaign I agreed to perform a dare if staff contributed to the campaign in exchange for an interpretive dance at the all staff meeting. 

YMCA staff ended up raising over $15000 this year to support children and families in our community!

So here I am making a fool out of myself for a good cause:

If you are interested in donating to the Strong Kids Campaign - CLICK HERE!

See your success, 

Patrick

Formula for Success: Progress = Balance + Accountability + Consistency

I know how you wake up in the morning - you clap your hands and say to yourself "today is going to be a great day". Ok, maybe not but the reality is we all want to progress (i.e., improve, get better, achieve results, etc.). When we apply this concept of progression to developing fitness (whether for general health or competition),  as the title of this blog implies, there is a formula which I believe is the key to ensuring you make progress towards your goal(s).

Progress = Balance + Accountability + Consistency

Let's take a look at these factors that contribute to your progress individually.

Balance = simply put this is your ability to balance the stress in your life. Work, family, exercise, and other activities that require your time.  It may seem counterintuitive to consider exercise as a stress but it is. Many of the positive health benefits of exercise outweigh the negatives but its important to understand the role of adrenaline and cortisol and their functions during exercise. 

Exercise and adrenal gland action are closely related. Intense exercise activates the sympathetic nervous system, causing the reflexive release of adrenaline from the adrenal medulla. Prolonged exercise may cause blood sugar levels to drop to a point that further release of both adrenaline and cortisol are required. These hormones prompt muscle and fat cells to release sugars and fatty acids into the bloodstream so that you can sustain your effort over time. Now regular training can help to reduce overall stress which will decrease the load on the adrenal glands but there can be too much of a good thing.

Training too hard or for too long can challenge the adrenal glands. A long intense training load can result in a prolonged elevation in cortisol levels. Cortisol, a steroid hormone released from the adrenal cortex, inhibits binding of testosterone and estrogen at receptor sites. This could reduce energy levels, mental functioning, and sex drive. Sustained release of cortisol in the evening may even disrupt sleeping patterns. This is where an individual can get caught up in the progressive overload mantra, ignoring the above symptoms for the sake of thinking more is better. 

This is where you have control.

You can decide to push through your fatigue to complete a tough workout or you can scale it back on the days when you just don't have the mojo. If you seem significantly slower with the same effort this is where an adjustment to an easier intensity may be warranted. Take an easy day now or possibly you will need a much longer break later (due to injury, illness, burnout, etc.).

Here is a trick I use on days where I am feeling a little tired. I abandon my attachment to recording devices (i.e., hide the heart rate monitor, GPS, etc.) and just complete the workout based on how I feel (perceived exertion). It's important to have a perceived exertion scale that related to your HR/power /pace training zones so you know who hard you each interval should feel based on what is prescribed in the workout.

Listen to your body and be smart about how you train.  Adapting to a training load is a function of how well you are managing stress both during and outside of training. Too much stress will limit your ability to adapt and progress. Follow your training plan as prescribed and refrain from pushing harder or adding more volume with the thought it will make you stronger. You will know if you have put in too much intensity/volume too quickly when you start to take a closer look at your training log (you have and use one don't you?) and analyze the relationship between how you feel and how you are performing during training sessions.

Welcome to becoming accountable!

Accountability - being accountable to a training partner or coach and your plan are great ways to make sure you progress. A training partner or coach can look at what you are doing objectively and help keep your training intensity/volume from getting out of balance. Track what you do every training session - data such as heart rate, pace, power, distance, and how you felt are excellent ways (and vital) to analyze how well you are making progress towards your goal(s).  A training log such as the one I use with my athletes at trainingpeaks.com is a great example. By keeping track of your training, much like your nutrition or money, will highlight areas of improvement and allow you to make changes when necessary.

Consistency - Your body needs to be consistently exposed to a training load that will cause adaptation. This training load has to be appropriate for your level of fitness and experience. In order to train consistency you have to stay healthy (i.e., illness and injury free) as well as motivated. An appropriately applied training load will allow improvements in your fitness and performance which in turn are very motivating. This is also where a coach and training partner can make this apparent to you in the times when you are just focused on "getting the work done".

Progress = Balance + Accountability + Consistency

Time to take the next step and progress!

See your success,

Patrick

Great advice for triathlon swim training from Joel Filliol

Here is a great post from coach Joel Filliol on making the most of your swim training. 

http://joelfilliol.blogspot.com/2012/01/most-popular-post-on-this-blog-is-is.html

Be sure to read the comments and questions below the post as well as there are some good clarification questions and answers there.

Now for swimmers who are in the range of 2:00/100m I believe some technique work will be a beneficial part of your swim training (i.e., you need to learn how to swim).

See your Success,

Patrick

Great insight into the mental preparation of a champion

Eneko Llanos is one of the top triathletes in the world. This video provides insight into his mental preparation to compete at the highest level. Some really good "nuggets". Be in the moment.

UN DÍA EN LA VIDA DE ENEKO / ONE DAY IN ENEKO´S LIFE from José Miguel Llano on Vimeo.

See your success,

Patrick