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
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
Book signing Road Runner Sports, Wilmette, IL Saturday 1/31/2015 11am to 1pm.
How to start your best 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.
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.
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.
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!
Training Principles Part 6: Stretching
Book update: I am anticipating printing of the paperback and shipping to me arriving by 9/24. Electronic versions may be available sooner. I will update again soon.
Stretching, or you can call it mobility, has three uses for me, warm-up, cool down, and a separate yoga workout.
The first is during my warm-up process. I have a repeatable routine so that I remember all of my stretches. Creat one that works for you and modify it as you see fit.
I never stretch cold muscles, ligaments, or tendons. I bring my body up to a warm temperature by jogging, biking, or fast walking, then I stretch to get full range of motion of my joints. I like to think of my muscles as rubber bands. If I stretch a cold rubber band, it might break; a warm one is more flexible. When stretching for range of motion, I will hold a pose for about 10 seconds.
The second aspect of my stretching is after my cool down. The same routine but this time I will hold my poses for 30 seconds. The purpose of this kind of stretch is to increase flexibility, promote recovery, and prevent injury.
The third and last component is a workout designed just around stretching. Yoga is a great tool for me, so I try to do it weekly. Spending a whole hour stretching has benefits that go far beyond just flexibility, injury prevention, and range of motion. Yoga can help me open up the connection from my head to my heart, help me be mind-full and calm, and get re-charged and re-centered. When I look forward to yoga and miss it when I can’t seem to fit it in , then I know its benefits are beyond the obvious.
I also have a daily appiontment with my “stick” roller. By using my stick or some type of roller I can get to specific problem areas and work out soreness, promote circulation that helps recovery and increase flexibility immediately adjacent to joints. There is some new proof that “rolling” is better than stretching for increased flexibility. I am disciplined about doing all the above and it clearly works for me.
Next week is mental training.
24 Lessons From: Faster As A Master, Part One
In my upcoming book “Faster As A Master” each chapter has a summarization of what I learned in the form of “Lessons:”
Here are the first twelve. Next week I will publish the next twelve.
Each chapter has one or more stories, philosophies, and principles to illustrate my points. The statement of “Lessons:” is a summarization of what I have learned and apply to my journey of breaking down barriers and journeying toward wholeness.
1. Keep moving, be mindful, and you will put yourself into positions that will be right for you.
2. Core self esteem is built from within and is not based on performance but the effect of the results on how we feel about ourselves.
3. By taking small steps everyday we exercise courage to heal old wounds from within to become whole.
4. We are not alone and have the benefit of many resources seen and unseen to help us past our barriers, internal and external.
5. Ask for what you need to the universe, keep moving, and trust whatever comes your way is in your best interest.
6. By breaking down barriers you can show yourself and the world that we are all more capable that we give ourselves credit.
7. Keep moving in the direction of your goals, adjust as necessary to meet the present circumstances, accept what you cannot control, and trust you are on the right path.
8. Define blocks to progress, figure out a way around them, set your goals, act, trust the path ahead.
9. Getting better and going faster is more about intention and choices than age.
10. Parental and Grandparent support comes in many forms and can be used throughout our lives.
11. Our networks are wider than we know and can work in better ways than we can predict.
12. Spousal support is extremely helpful and other support can come from almost anywhere I have spread good will.
The Chinese Symbol for Courage
Faster As A Master Book Intro Part 3 of 3
Good Luck in Sochi!
Sports are one of the ways that I connect with in a tangible, measurable way to my own inward journey of self exploration. Chasing meaning rather than trying to avoid discomfort creates better health. Going after what creates that meaning in my life and trusting that I can handle the stress that follows, sets me up for a journey to wholeness. Any activity, external or internal, can become the vehicle for this important journey. However, the principles are universal.
Let me give another example. Another passion of mine is flying airplanes. An eye doctor told me at age 16, when I received my first pair of glasses, that I would never fly airplanes for a living. It was widely believed then, that you needed perfect vision and military training to become an airline pilot. Despite those warnings, I am now at the top of my field as a United B-747 Captain. Not accepting the fact that I needed glasses as a barrier, I broke it down before it could become a reality for me.
When I was young and began skating, I could not imagine how rich my life would become because of this sport. I have reconnected with my passion for skating, training, goals and achievement as a masters athlete.
I am part of an incredible growing masters sports movement. In speed skating we have an international as well as national governing bodies that oversee the rules and sanction masters’ competitions. Age groups start at 30 with 5 year increments ending in the 85+ category for men and women. Masters only races can be found many times each year around the globe including yearly World All Around and Sprint championships.
Skating has come full circle for me. Through my sport I have learned much about myself, it exposes me like no other sport. If my body is not responding the way I expect, there is always a deeper reason. It is up to me to find its cause, and a way to correct it. If I am off balance, physically, mentally, emotionally, or spiritually, the ice and my competitors will give me immediate feedback. It is up to me then to regain and maintain my balance to move forward in skating, and my life. Skating is a mirror for how to live my life, to learn, change and grow.
I like to do things that are challenging and thus rewarding.
With imagination to dream it, breaking down my limiting beliefs, the willingness to do the work, I can achieve almost anything!
To break through barriers and to change my life, I must change my thinking. Every action starts with a thought.
Here is one of my favorite quotes that reflects my philosophy:
“We are what we repeatedly do; excellence then is not an act but a habit.” Aristotle
This is what I believe and what I strive for on my current path.
I have divided this book into three sections. The first deals with telling parts of my story and thereby building a case for what I have done. The second deals with breaking down barriers and limiting beliefs. The third details all the tools I have used in my life to facilitate and enhance my journey.
I hope you will be inspired to successful living and journeying toward wholeness.