Top 5 from 2010

This is the top 5 tips of 2010.  This year has gone by so fast that I feel like the Outdoors should be still on.  These are the essential ingredients to a solid program and remember this is an overview.  Success is in the details, so if you have any questions about these, shoot me an email and I will help you out.

1.       Periodization – This is really the back bone of all professional training programs.  Establishing a strong base for both strength and cardio set the stage for the rest of your season.  For example, you want to begin with longer, less intense bouts on your road bike or rower with more frequency during the week.  However, as you enter the race season, you want to cut your frequency down, but raise the intensity with interval training.  Remember, the races on the weekend are the easiest part of your program.

2.       Flexibility – Many times, one’s flexibility is overlooked.  Common injuries in the groin, knees and shoulders can be avoided simply by incorporating stretching.  Muscle strains and joints all benefit from an increased range of motion.  Every time you put your leg out in a corner, you risk sliding out and injuring your hip, knee or ankle.  Increased mobility can help prevent these small mishaps from turning into bigger problems.

3.       Diet – The Holidays are almost done.  With turkey, stuffing and more pies than people, your week’s worth of cardio and strength training went out the window.  Throw in the flowing alcohol during New Year’s and you just got tag teamed like old fashion wrestling.  Like the old saying goes, you are what you eat.  You wouldn’t put diesel in your bike would you?  I really hope you said no.  Keep it simple with complex carbs throughout the day and don’t skimp on the protein (around .75g per pound of body weight).

4.       Variety – Change it up.  Often.  Changing exercises confuses your body and encourages more gains.  Different angles, utilizing balance boards, or completely different exercises all help you stay fresh and interested in training.  Running on a treadmill is great, but switch it up and get on a stationary bike.  Or even run outside.  Varying your program’s exercises will challenge your body to adapt and overcome.

5.      Rest – Recovery is your best friend.  Getting to bed on time before a big race and sleeping 8 hours will make a huge difference in training.  Sleep releases growth hormones and repairs the damage done to the body.  When you don’t get enough sleep, your body cannot cope with the stress you put on it and you are constantly tearing yourself down.  Not only is sleep important, but recovery days and weeks are essential.  Doing intense cardio two days in a row does not promote gains in anything.  You over train and this results in lost time and terrible results.

Posted on Dec 30 2010, under Nutrition, Training | No Comments »

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