Give the Gift of Motivation and Inspiration!


Give the Gift of Motivation and Inspiration!

What could be better than passing on your enthusiasm!

The best is yet to come!

click here http://www.brucewconner.com

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Faster as a Master Your best is yet to come!

 

 

 

 

Training Cycles, Macro to Micro


Training has its cycles, macro to micro.  The macro cycle starts with the 4 year Olympic cycle. The micro is the cycle within a workout.

We all need to make decisions about how and when to train.  When to go hard, and when to taper off for competition. When to go hard in a workout, when to rest and recover.  Here are some proven guidelines to making those decisions yearly, monthly, weekly, daily and sometimes moment to moment managing our bodies and minds to be our best ever!

There is a reason that the Olympics are every 4 years.  I have been through 2 complete cycles recently now and can attest to the natural flow that it takes.  After an Olympic year we all need a break from the  intense training.  There is a natural need for a less intense season.  Then the build up can continue again towards the next Olympic year.  We all need a break physically, mentally, emotionally, etc.

The speed skating competition season starts in September and ends in March.  After the season is over,  a few weeks off or just recovery work, then off ice training again in preparation for skating in the fall.   Time off consists of recovery work and fun stuff.  I do a lot of low intensity bike work, tennis, golf, swimming, etc.

When training again, increasing gradually, hard for 3 weeks and easy for 1 week. The easy week is very important for the body to have some recovery.  Without a break we are subject to over training and susceptible to injury and illness.

During the competition season I need to be able to peak at the right time.  This requires an easy week or two prior to the competition.  The longer the hard training period the longer the taper prior to the competition.  The taper is done by keeping the intensity but reducing the volume.

In a weekly cycle I train hard all week and take Sundays off.  Sometimes hard training for two days and take an easy recovery day between.  I still need to get in a certain amount of cardio training, strength, and skating in every week.

Even within a single workout there are cycles.  After the warmup and into the meat of a workout I cycle between intense work then rest and recovery.  Intervals followed by a set rest or A very hard effort followed by complete rest.  There a number of different kinds of workouts with this in mind depending on what the objective is that I am trying to obtain.  At the end of the workout I finish the cycle by cooling down and stretching.

So what to do with this information?  Set up a training plan for the 4 year cycle, yearly, monthly, weekly, and daily. Revise it accordingly to fit your needs, desires, competitions and reactions to training feedback and recovery.

Remember, work, recovery, rest, repeat.

My ithlete HRV tool helps with determining how hard to train. It helps me to measure my readiness to train hard or take an easy day.

The Native American indians have a philosophy about circles.  Respect the circles and the cycles of life, it will pay great dividends in all areas of your life.

Masters US Single Distance Championships January 2012, photo by Steve Penland

How to start your best season ever!


Book signing Road Runner Sports, Wilmette, IL Saturday 1/31/2015 11am to 1pm.

How to start your best season ever!

This is a guide to getting started to have your best training and competition season ever.

First, did you rest, reflect, and recover from last season?  Are you ready to get started for the long haul?

Next, here are the steps required.

Set your intention.  Make your choices.

Outline an overall plan.  Your goals must be specific, measurable, and have a time frame.  Look at the entire season, then work backward to your training and preparations.  Start with the framework, then get specific.  Plan by the month, week, day, then each task in the workout.  Be flexible with the plan, it will change.

Get your network together for support.  Enlist the people around you that you need for help.  Tell them your plans.

Get your equipment together.  This includes what you need to compete, and train.  Remember to include good nutrition.

Enlist a coach or schedule some camps and clinics to learn more about your sport and competing.  Study training methods of other successful athletes that you know.  Do what works.  Do not reinvent the wheel.

Sign up for the competitions as soon as possible, book air travel, hotel rooms, rental cars, etc, now.  Make the committment.

Train as if you are competing.

Stay balanced in your efforts.  Start slow and build.  Keep your priorities straight.

Remember to attend to your emotional needs, they are just as important as the physical.  Schedule, yoga, meditation, etc, to keep balanced on the emotional side.  Rehearse your competition mentally so you are prepared to execute to the best of your ability.  See yourself accomplishing your achievements. Have visible reminders of the goals you have set.

Exercise courage in starting your plan.  The journey of a thousand miles begins with the first step. Start walking…

Set your intention.  Make your choices.  Execute your plan.  You will get the results you work for.

Good luck on your journey, have the best season ever!

I have posted about each one of these subjects in detail in the last several months.  Check out my archives of past posts.

Photo by Jerry Search

Photo by Jerry Search

Goals: Part 1 of 2


Goals: Part 1 of 2

Upcoming book signing appearance:

Road Runner Sports

Kildeer, Il 1/17/2015  11am

At the beginning of every year and the beginning of each season, I set 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.

Next weeks post will be a conclusion to my discussion about goals. Stay tuned…..

Steps to the goals

Steps to the goals

Steps to the goals

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

 

 

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?

The Zen of Intense Training


The Zen of Intense Training.  To be zen, enlightened, in a state of total focus where mind and body are together.  This is my journey.

Having trained for many years I can recall many times I have reached this state of zen.  A long run in the forest on a trail, a hard stair workout by a waterfall, a leisurely bike ride after the end of a hard skate.

This is what I strive for.  It is the joy of the work itself.  My head, body and heart are one.

When the intensity is cranked up, I feel it.  Being totally focused on the task, this is when it works.  When racing, I am totally focused.  By training this way I am preparing for the intense race conditions.  Train to race, race like I train.  This is the connection of all of me and the Zen of intense work.

Keeping my priorities straight for this intense work is the key.  When I train, I train hard.  I work up to it gradually within each workout as well as over the course of my season and years.

The payoff is incredible.  Making progress is very rewarding.  The way I feel during and after make the work a joy.

Having trouble with being able to train hard?  If you need to prioritize, take out the volume and put in the intensity.  Work up to it gradually, and enjoy the zen of intense training.

Stair climbing at the waterfall near Inzell Germany

Stair climbing at the waterfall near Inzell Germany