Rest, Reevaluation, and Goal Setting


Rest, reevaluation, and Goal setting

For winter competitive athletes this is a time of peak training.  For those that compete mostly in the summer this is the time for rest, reflection and reevaluation of our future goals and direction.

Rest is just what it says, rest from activity. Rest is either passive or active. There are many parts to rest. I will address them in different contexts. Normal training consists of a few different cycles. The largest context is the four-year Olympic cycle. The shift in focus will change from year to year as the Olympic year approaches. As I change and my goals change, so will my rest requirements change.
Within the Olympic cycle is the yearly cycle that every competitive athlete goes through. The yearly cycle must include periods of rest. I generally finish my competitive season in the middle of March. I then take at least six to eight weeks off of training. During this time, it is important to let my body and mind heal from the intense work I did over the past ten months or so. I take a break in many ways, like catching up on the things I have put off due to my competition and training schedule. I am less active physically; this is my winter. I let the field rest so it can produce again later with more abundance, just as farmers do for their crops. During this time, I can do a number of things. One thing I like to do is to continue a little very easy biking and stretching.
I do nothing intense, everything just for fun! When I was growing up, my parents stressed that I should learn my sport the best I could, but also learn sports I could do for life. For example, I learned to play golf and tennis, and I still enjoy them today. Doing other sports will help me be a better skater because I will have a better, more rounded foundation to draw from. The important principle in active rest is to keep the intensity low. When I am ready to start the training cycle over again, my body and mind will tell me. I cannot force the issue! Starting back too soon or too fast will cause me to burn out again or get injured.
Because I am used to a lot of physical activity, stopping cold turkey will throw me off. It is still important to be active, just not as much and without any real intensity. My body needs the rest, and I must give in to it or suffer in the long run.
One very important element in my training regimen is periodic massage. Muscles need help to recover. One way to assist in recovery is massage. In order to keep up my training volume, I need recovery. The more quickly I recover, the more training volume and intensity are possible. My race results directly correspond to my training volume and intensity. I do self-massage and get great results. I use foam rollers, my hands, and a stick roller for self massage. I also hire a professional masseuse sometimes. I have a pretty good understanding of my own body and what it is going through, but using a trained massage professional brings another helpful dimension to my recovery.
Usually a massage therapist can find hot spots that I was not even aware of. After the therapist has found these spots and worked on them, my body then spends less energy on a “wound” and more energy on my general recovery. Ideally, a massage every week would be the best for me, but that is not always possible or practical.
Another tool that I use to gauge whether I am training to an optimum level is ithlete. I heard about ithlete from a fellow speed skater, researched it, and decided that this was something that might help me decide when to go hard and when to back off on my training. The ithlete device is an application on my smart phone that uses a receiver and my polar heart monitor to measure heart rate variability. I take a measurement immediately after waking in the morning to gauge my readiness to train hard that day. Illness and stress in my life will give me low numbers and tell me that I need rest or to train more easily that day. It reflects all of my life factors, including a very high training load. In the past, I would train right through these times, and my racing suffered as a result. This tool can give me physical feedback and validates the feelings I get when I am on track or over-trained.
When I look at my monthly and yearly training plan, I must plan my rest accordingly. Through trial and error, I have found that after working hard for three weeks I must reduce my intensity and volume and do an active rest week. I will decrease my intensity and volume for a week, so that I may avoid burn out or injury. In the weekly plan, I also include a rest day, usually Sunday. During the week, I will space my intense training out so that there are no two days in a row without a rest or recovery day. For instance, skating is like doing a hard weight workout. I will not do weights one day, then skate the next. That would be counterproductive. I will do a cardio bike recovery workout, swimming, or yoga in between skating and weights. In training, as in life, keeping everything in balance is the key to making progress.

By continually reevaluation our plans and adapting to changed circumstances, we can uncover new ways to enjoy the journey and achieve our goals.

The importance of goal setting cannot be underestimated. Impossible dreams are accomplished when focusing on goals you can control. Many of our goals are unspoken, they are motivations just under the surface. It is important to get those goals out in the open. There is some risk with that. By telling someone about my goals, even admitting it to myself, then I am responsible and accountable for them. This can be daunting and scary. The goal can be a stretch, the risk is outside of my comfort zone, exposure is tough. By starting towards my goal, if it seems to be unrealistic, then changing my goal is necessary. It is ok to change goals and directions. Sometimes life demands it. When change is needed that I resisted, there was a lesson for me. Life threw me a curve, adapt or suffer the consequences.

Having no target or direction, I will surely hit something, exactly what I do not want. By having a goal, a direction or a target, adjustments are easy. Enjoying the forward motion of my journey as well the direction, hitting my goal because of focus. If the original goal was not where I wanted to go, at least I have made progress in determining my eventual outcome and am farther down the road. It is also important to look at the expectations of my goals and to realize they are my goals, no one but mine. They are my creation. If they become a burden then I must look deeper to the motivation behind the goals. The goal may really belong to someone else. Focusing on goals that leave me feeling recharged rather than drained.

There are a number of steps to take to set up my goals. First I must know what drives me. What I am passionate about? What are my priorities and how I can fulfill them? Joy and passion will keep me coming back to completion of a goal or a positive change for a lifetime.

I have a passion for skating, and skating well. It requires a great deal of work and I am willing to do it. A passion for flying, doing it well, it shows there too. Keeping focused on passion and joy, see where it takes me. With these principles in mind, I can set short, medium and long-term goals.

My goals must be admitted by me first. Then I must announce them out loud. Then they must be shared with others that are important to my success. This can be difficult, but in order to move forward there must not be seen and unseen roadblocks to progress. There are many conscious and unconscious barriers to progress. By recognizing them as they come up, ignoring them, going around, or over them.

Goals must be realistic, measurable, have definite time frames, reviewed from time to time, and adjusted as necessary. Goals are classified as short, medium, and long-range. If one of my goals is to build self-esteem through setting and achieving goals, then I must do esteem-able things. The direction and end are important, but ultimately it is the journey that is the most valuable.

Put your feet up, rest, reevaluate and set new goals.

IMG_0405

 

 

Injuries


Injuries

As far as injuries are concerned, my policy is prevention, prevention, prevention. I observe a number of basic principles when it comes to injury prevention and management. The first is listening to my body and learning to respond to it quickly and appropriately. Every time I train, I create some injury. Through the work I do, I deliberately break down my body. Our bodies respond by rebuilding themselves stronger than before. By managing minor, self-inflicted injuries (my training), I will grow stronger over time. Building up tolerance by increasing very slowly is crucial. For example, if I am going to run a marathon this year, I would need to have a base to start from. I would need to demonstrate consistent mileage without injury on the kinds of running surface I would be training and racing on. Injuries generally occur because the body is not responding well to the increase or not recovering quickly enough to do the increased volume.
Using the proper equipment can help prevent injuries. Analyzing body mechanics is another important tool for injury prevention. Using a professional trainer can be indispensable in this area. A trainer can show me how to set up a stationary bike to avoid injuring myself over the long term. A trainer can show me the proper way to lift weights to avoid injury and to gain the most benefit. Using a lower weight with good mechanics and low injury potential is more productive than using a higher weight that might look better to my friends but risk injury. Competing with others in the gym while lifting weights will be counterproductive in the long run. In fact, I apply this principle to almost all physical activity.
Longevity as an athlete is dependent on body mechanics. To increase my chances of a long, productive life, I treat myself as a finely tuned athlete at maximum performance. Poor body mechanics can set me up for injuries—sometimes quickly, sometimes slowly over time. It is up to me. Using proper technique, for whatever activity, is essential to perform efficiently and to prevent injury. I believe in getting expert advice on as many of my activities as possible so as not to shortchange myself with an injury.
Goals then come into play. If I cannot increase my workload as quickly as I want because it would possibly cause an injury, then I must revise my goals. I may need to scale back to run a half marathon this year and a full marathon next year. This would be realistic.
I am not in the results business. I must keep moving my feet and trusting that the results are what they are. This includes injuries. If I really believe I am exactly in the place where I am supposed to be, then the lesson for me is waiting in whatever process I am engaged in. There will always be a timely solution and a gift from the issue. With this in mind, if I do sustain an injury, I can try many different solutions for my recovery. I know that being proactively involved in the process will help me to heal as quickly as possible.
Poor nutrition, unrealistic goals, misplaced priorities, uncontrolled ego—each of these can play a part in causing injuries. When an injury occurs, look at all the factors that surround it. Have I tried my own solutions? Is my injury beyond my help? Do I need a professional?
The acronym RICE stands for rest, ice, compression, and elevation. This is the rule of first aid to follow immediately after an injury. After the initial shock wears off, I can then evaluate what to do next.
When I am injured, I have a whole host of resources to draw from. First is myself. I am the only true expert on my body. No else lives in my body or my head but me. Am I getting out of my own way? When analyzing a situation involving injury, I must stick with the facts as they are, not as I would like them be. No drama or minimizing. What kind of pain is it, and how is it affecting me?
I am not best judge of myself, so I use people around me to provide a mirror to see myself more clearly. For example, when I walked into my physical therapist’s office not too long ago, she told me within 10 seconds that I looked tired and asked me what was wrong. Because I was wearing my fatigue on the outside, she could plainly evaluate me and provide feedback.
Every injury teaches me a lesson. Protecting something that is weak only makes it weaker. Many times, a physical symptom is a manifestation of a deeper emotional issue that is surfacing and crying out to be dealt with. The underlying issue may not be evident for some time, but it is always there for me. Everything happens for a reason, and it is my job to figure out the lesson. Sometimes God is telling me to slow down, to change my thinking, to be more sensitive, or to be there for someone else. To think about the higher purpose, recognize it, accept it, and act upon it is the key.

I tell an in depth story in my book that deals with my knee surgery three months before the Olympic Trials and demonstrates all these principles and what I learned, good and bad.

One day after Knee surgery July 2009, 3 months before US Olympic trials.

One day after Knee surgery July 2009, 3 months before US Olympic trials.

Your best is yet to come!


I have changed the mission statement for this blog.  I understand better what you want.  For the last two plus years I have written this blog outlining what I have done and how I did it thereby building a case.  Then I outlined the methods of thinking to making progress.  Finally I have shown you what are the tools to carry out your plans.

You can read my blog and past posts to get the outline of my proven methods (free).  You can also buy my book to get additional details and stories that color my path (print and e-books).

Tell us what you have to say about your journey so we can all be inspired, hopefull, and motivated!

Check out this CNN iReport about my book!


Check out this CNN iReport about my book!

“Becoming Faster As A Master”
By bweisman | Posted 4 hours ago | Scottsdale, Arizona 56
Share

It is not easy to do something extraordinary in life. We all start off the same, however there is a burning desire in some of us to be extraordinary. Some of us choose to overachieve early in life and some of us postpone that single moment where we might shine. Not everyone can be at the front of the pack, however we all have dreams of where we want to start and finish. What drives a person to become extraordinary and connect that to some life lessons? It is a hard fought journey to rekindle what you started and even harder to go back and latch onto that passion. Bruce Conner has dedicated significant time later in life to become and write about what it means to be “Faster As a Master”.

Who doesn’t want to be great at something? If you were great at something before why can’t you be great at it again? I suppose these might have been questions Bruce asked himself when he stepped on the ice and qualified for the Olympic trials several times. He wasn’t a kid anymore and it was clear his goals were just as focused as a mature adult as they once were at 19. He continued to qualify for the Olympic trials for speed skating on several occasions. This was not all happening at just 19, but in his later years (49, 53, and 57 years old). How does someone bring exceptional athletic prowess into their adult life they once had as a teenager? It seems like an impossible question to answer, but for Bruce Conner it is not. He realized to get there required changes in his life and still being fiercely loyal to himself and his family. He knew he could be great again and that was never a question in his mind.

The book “Faster as a Master” shows how age can perhaps enhance the many dreams we have. It teaches us all that we can extend our reach later in life. The book “Faster As a Master” by Bruce Conner is a recipe to be inspired to be great at something. Age does not completely define limitations and Bruce would be the first to tell you that. For those that want to follow a guide to be “great” again reading “Faster As A Master” provides direction. Even better, the book is written by Bruce who is living proof of his successful journey.

Bradley D. Weisman
bweisman@inthesport.net
Learn more about Faster As A Master: http://brucewconner.com/Buy_My_Book.html

Here is the direct link to this article

http://ireport.cnn.com/docs/DOC-1181764

Faster as a Master Your best is yet to come!

Faster as a Master
Your best is yet to come!

This is what you (my loyal readers) are interested in, by order of preference…..


This is what you (my loyal readers) are interested in, by order of preference…..

Over the last 12 weeks I have been posting about principles of training and competition.  I can see how many of you are interested in certain subjects by viewing my posts.  I have compiled a list to show you what you are most interested in where training is concerned.  I posted an eight part series on training beginning with general principles in the first two followed by specific disciplines later.  I also sprinkled in a few other subjects about competition, training cycles, intensity and my book release.

Here are the results:

1.  Part 5 Periodization

2. (tie) Part 1 General Principles 1 and Part 4 Cardio

4. Part 6 Stretching

5. Part 3 Strength

6. Part 6 Rest

7. Book Release

8. Cycles Macro to Micro

9. Competition, Stress and Anxiety

10. Part 7 Mental Training

11. Zen of Intense Training

12  Part 2 General Principles

The top 3 were very close.  The bottom was about half of the interest of the top three.

I consider all of these subjects of equal importance in the balance of my training but I now know what is important to you by your interest.

Remember:  Your best is yet to come!

Faster as a Master Your best is yet to come!

Faster as a Master
Your best is yet to come!

Training Principles Part 8 : Rest (last one)


Training Principles 8 : Rest (last one)

Rest is just what it says, rest from activity. Rest is either passive or active. There are many parts to rest. I will address them in different contexts. Normal training consists of a few different cycles. The largest context is the four-year Olympic cycle. The shift in focus will change from year to year as the Olympic year approaches. As I change and my goals change, so will my rest requirements change.
Within the Olympic cycle is the yearly cycle that every competitive athlete goes through. The yearly cycle must include periods of rest. I generally finish my competitive season in the middle of March. I then take at least six to eight weeks off of training. During this time, it is important to let my body and mind heal from the intense work I did over the past ten months or so. I take a break in many ways, like catching up on the things I have put off due to my competition and training schedule. I am less active physically; this is my winter. I let the field rest so it can produce again later with more abundance, just as farmers do for their crops. During this time, I can do a number of things. One thing I like to do is to continue a little very easy biking and stretching.
I do nothing intense, everything just for fun! When I was growing up, my parents stressed that I should learn my sport the best I could, but also learn sports I could do for life. For example, I learned to play golf and tennis, and I still enjoy them today. Doing other sports will help me be a better skater because I will have a better, more rounded foundation to draw from. The important principle in active rest is to keep the intensity low. When I am ready to start the training cycle over again, my body and mind will tell me. I cannot force the issue! Starting back too soon or too fast will cause me to burn out again or get injured.
Because I am used to a lot of physical activity, stopping cold turkey will throw me off. It is still important to be active, just not as much and without any real intensity. My body needs the rest, and I must give in to it or suffer in the long run.
One very important element in my training regimen is periodic massage. Muscles need help to recover. One way to assist in recovery is massage. In order to keep up my training volume, I need recovery. The more quickly I recover, the more training volume and intensity are possible. My race results directly correspond to my training volume and intensity. I do self-massage and get great results. I use foam rollers, my hands, and a stick roller for self massage. I also hire a professional masseuse sometimes. I have a pretty good understanding of my own body and what it is going through, but using a trained massage professional brings another helpful dimension to my recovery.
Usually a massage therapist can find hot spots that I was not even aware of. After the therapist has found these spots and worked on them, my body then spends less energy on a “wound” and more energy on my general recovery. Ideally, a massage every week would be the best for me, but that is not always possible or practical.
Another tool that I use to gauge whether I am training to an optimum level is ithlete. I heard about ithlete from a fellow speed skater, researched it, and decided that this was something that might help me decide when to go hard and when to back off on my training. The ithlete device is an application on my smart phone that uses a receiver and my polar heart monitor to measure heart rate variability. I take a measurement immediately after waking in the morning to gauge my readiness to train hard that day. Illness and stress in my life will give me low numbers and tell me that I need rest or to train more easily that day. It reflects all of my life factors, including a very high training load. In the past, I would train right through these times, and my racing suffered as a result. This tool can give me physical feedback and validates the feelings I get when I am on track or over-trained.
When I look at my monthly training plan, I must plan my rest accordingly. Through trial and error, I have found that after working hard for three weeks I must reduce my intensity and volume and do an active rest week. I will decrease my intensity and volume for a week, so that I may avoid burn out or injury. In the weekly plan, I also include a rest day, usually Sunday. During the week, I will space my intense training out so that there are no two days in a row without a rest or recovery day. For instance, skating is like doing a hard weight workout. I will not do weights one day, then skate the next. That would be counterproductive. I will do a cardio bike recovery workout, swimming, or yoga in between skating and weights. In training, as in life, keeping everything in balance is the key to making progress.

Build the motor and learn how to apply it to your endeavor. Utilize the principles of practice, warm-up, cool-down, volume, intensity, strength, cardio, periodization, stretching, mental training, and rest.

Now I must take a hint from my dog Lilly and play.

Bruce and our dog Lilly on our front deck,  she is a Yellow Lab mix 95 lbs, about 3 years old and adopted. Who resuced who?

Bruce and our dog Lilly on our front deck, she is a Yellow Lab mix 95 lbs, about 3 years old and adopted. Who resuced who?

Training Principles Part 7: Mental Training


Training Principles 7: Mental training.

“Faster as a Master” book is now available to purchase directly from me.  Go to my website http://www.brucewconner.com to order.  Barnes and Noble Nook e-book version can be downloaded now and itunes will be available in just a few more days.

I just helped my coach Nancy Swider-Peltz, Sr with a masters long track speed skating camp in Milwaukee, Wisconsin for the last two days.  We had 30 excited, motivated, talented, masters skaters from the midwest and east coast.  What a great time to share our knowledge and wisdom so we can all get better.  Great to see old friends and make new ones.  I love being with my skating family and people that share my passion for skating excellence!

Mental training has three aspects for me. The first is rehearsal and visualization. While I am learning a new skill I need to rehearse and visualize a good process and outcome. As I make progress I will continually rehearse whatever I am working on to reinforce what I have learned to cement the neural connections in my brain and the links to my muscles.

The next part is to make a list of positive affirmations to create the landscape of where I want to go. By creating this future picture of myself I set up the conditions for me to live into the reality I have created.

The last aspect is preparation for my competition. I will take the rehearsal and visualization and apply it to the competition at hand. This preparation starts weeks and sometimes years before and ends when I cross the finish line and stand on the podium. I have developed a routine for competition and a mantra that I repeat to myself as I approach the starting line. This is when I apply my mental training to get the most out of my physical preparation. During the race I only have control of my execution, the physiology of my muscles is already set.

Next week I will discuss “Rest” as the last part of training.

Thanks for your continued support for this blog, my website, and my book!

500 Meters race start US Single Distance Championships January 2012, Milwaukee, Wi, Photo by Steve Penland

500 Meters race start US Single Distance Championships January 2012, Milwaukee, Wi, Photo by Steve Penland