Tag Archives: mental training

The Value of Training Partners

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Why do we train?
To gain physical and mental benefits.
To get stronger.
To get faster.

All this requires something called “progressive overload.” Simply put, we slowly introduce more volume and intensity so that our muscles will respond by getting stronger and more accustomed to our efforts. Then we repeat the cycle, hoping to coax more out of our bodies.

As endurance athletes, the volume of training can get quite significant. Our competitive nature has us bumping up the intensity fairly regularly as well. All this can end with us feeling “wasted.” Since we are often more fit than our average couch potato friends, it is tempting to think we are somehow super-human. I have news…we are not!

The fact that we often lose sight of is that exercise breaks muscle fibres down so that they can be rebuilt to deal with the extra demand we are placing them under. That rebuilding takes place after the exercise is finished. This time should be treated as top priority if we want to realize the gains we’ve worked so hard for. There are three areas I think are important to concentrate on here so that training is not “wasted”:

Rest – Sleep and time away from training need to be a priority. Be honest with yourself and your sleep needs. If you are constantly tired, try to find a way to schedule more rest. You may find you need even more sleep as the volume and intensity increase.

Nutrition – Stay hydrated. We’ve all been guilty of going for coffee when we should be drinking water, juice or sports drink after a workout. The same goes for nutrition. Find out your recommended intake from a nutritionist or knowledgeable coach. In a nutshell, endurance athletes need more carbohydrates than sedentary people, among other nutritional considerations. Try to find quality food that is less processed wherever possible. Start with Canada’s Food Guide (see link on the right).

Self-help – If you are able to, get massage for those sore muscles. There are also self-therapy ideas you can try. Elevating your legs after a bike ride or run. Wearing compression socks after long runs. Ten minutes in a cold water bathtub after a run. These can all help speed recovery and have you feeling ready for your next workout.

I’d like to leave you with a challenge: Get a logbook and each day, rate your rest, nutrition and self-help on a scale of 1 to 5 (5 being best). A little awareness will help develop good habits of taking care of yourself.

Head Games

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When preparing for an event, there is no replacement for the physical preparation in the preceding months. You do the best you can in this time to be prepared. Sure, you miss the odd workout for one reason or another, but generally speaking, the work is done and you are ready.

So why is it that in the days immediately before the event, doubts about our fitness and ability begin to show themselves? It’s called “fear of failure”. We’ve spent so much energy in gearing up that we now are afraid it might all fall apart and we will either not finish or be much slower than expected. Enter the Head Games.

Head Game #1 – Use imagery. I know, this sounds kind of flaky to some of you but trust me it works. In the days before the race, imagine the finish line and how elated you are as you cross it. See an image of yourself running comfortable and strong. It is helpful to form this image on a training run when you are feeling strong. Soak up that feeling so you can bring it back to your mind when you need it. During the race, when you’re hurting or doubting yourself, bring back those mental images.

Head Game #2 – Talk to yourself (Try not to answer yourself or they may lock you up). Self-talk is a great way to get yourself in a positive vibe. “I WILL finish”, I AM strong”; whatever works for you. I recall someone once told me to repeat “breathe in strength; breathe out fear”. I thought it sounded stupid, but it made me laugh enough to get me thinking positive thoughts anyway.

Head Game #3 – The Grim Reaper. This game is especially fun. The rules are that anyone who passes you is inconsequential. Anyone you pass is considered another head for the Grim Reaper (that’s you). Count heads as you pass people since it makes you feel so fast each time you do.

Head Game #4 – Smiley Gloves. As seen in the photo above, I sometimes race with a pair of gloves that have a smiley face on the back of the hand. When I feel lousy, I look at them and force myself to smile or say something nice to a volunteer or someone who is cheering. You can use anything you like to remind you to “get happy”, a ribbon, a hat, whatever. If you fake a smile or say something kind, it’s hard not to feel a little better.

You can even try a combo of the Head Games. For instance, use #2 and #3 and repeat, “I am the Grim Reaper” as you pass people. Try not to let anyone hear you.