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!

 

 

 

 

Cardiovascular Training


Anytime I move, my heart starts raising its rate to keep up with my workload. Virtually, all of my training has a cardiovascular component to it. A couple of times a week, I do some pure cardio work to train my heart and lungs.

When I am on the ice, I can consider it a strength and cardio workout. Even skating slow laps requires a great deal of strength, and my heart rate increases to a high level before long. I do two types of specific cardio work, mostly on a stationary bike sometimes on the ice or slideboard.

One type of workout is interval training. The other is extensive tempo. The difference is that interval training is of a higher intensity but with rest between the efforts. The extensive tempo training is doing something at a lower intensity but continuously for a longer time frame.

An example of an interval workout would be running 400 meters pretty hard so that you are breathing heavily at the end, then resting by jogging 200 meters, then repeating. This was the workout we did when I was in high school as a freshman running cross-country, and we repeated this cycle about 12 times or more in a workout. It takes about an hour to do this part of the workout.

An extensive tempo workout would be running for the same hour or longer but at a slower pace continuously. Both types of workouts have benefits for your heart and lungs. If you are not in very good condition you must remember to increase your volume and intensity very slowly!  Otherwise, you will get injured and have to stop or scale back your training.  Even if you are in great shape, increase slowly!

To get the full benefits of cardio training, you should use both methods each week. Many times, my coach schedules an extensive tempo bike workout in the evening after an intense morning workout on the ice to help flush out the byproducts that built up earlier. This way I get the benefit of the flush as well as the cardio training for my heart. Swimming is also a great non-weight-bearing exercise that can help with heart and lung capacity. I can do tempo, intervals, or recovery work by swimming.

Here is a video of the end of an interval workout on my stationary bike that I sent to my coach Nancy Swider-Peltz, Sr who was in Germany at the time.

General Training Principles: Part 1of 2


General Training Priciples: Part 1

Good luck to all my Masters Speed Skating brothers and sisters competing in Calgary this weekend at the Masters World All-Around Championships.  All of you will have fun, enjoy the competition and family of masters, as well as set seasons best, personal bests and World Records!

One of my early memories of growing up is doing crazy things. Little did I know that this kind of play was the beginning of my training. Bart (one of my two younger brothers) and I were probably about 6 and 8 years old at the time. We had skateboards, the kind that were about 2 feet long with metal roller skating wheels bolted to the bottom. Our driveway from the house to the sidewalk was sloped slightly, so we could get a little speed rolling downhill, maybe a fast walking speed. After mastering the skateboard on the driveway, we tried some other stuff. Bart liked hanging upside down on the monkey bars across the street in the park. When we started to go down the driveway on the skateboard in a handstand, it seemed like a logical progression from our other activities. This helped both of us to develop strength and balance early. Certainly, it helped Bart in his gymnastics career, and it also helped me in my balance for skating.

Making time to put in the work can be hard. I was asked the other day about how I find the time to train at this level. My answer was that I don’t find the time, I make the time. This goes back to setting goals and priorities. Following through with a training plan is easier when I make the time. It has taken years to put myself into a job that allows blocks of time off to pursue my other passions. By carefully looking at our schedules, we can figure out ways to make time to pursue our goals and keep our priorities straight. We all have unexpected things come up in our lives that require us to put us off our training schedules. Adaptation with balance is the key to making progress.

Athletic training, in general, has two major parts: building the motor (strength, endurance, cardio), and then developing the technique to apply it. My knowledge and expertise has been developed by trial and error and by talking to other athletes on similar paths. The lessons I’ve learned in training may be actively applied to other parts of life. My training regimen has eight parts.

Practicing the sport
Warm-up, cool-down, volume, and intensity
Strength work
Cardiovascular work
Periodization
Stretching
Mental training
Rest

Next week I will expand on general training principles.

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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

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.

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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.