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!

 

 

 

 

Balance and Priorities


Book signing in Kildeer went very well yesterday with about 30 people attending.  Next event is Saturday 1/24/2015  11am to 1pm at the Road Runner Sports in Naperville, IL

Balance is a fine art.  In speed skating, a 1.1 milimeter blade is the point of contact with the ice. To master balance is the first priority.  Proper skating position, adding power, then repeat with tempo, generating speed.  Managing energy from the fast twitch muscle fibers for the start, acceleration, and high-speed turns, to the slow twitch fibers to keep me in the lowest position for maximum power and efficiency.

These principles are universal to any endeavor physical, mental, etc.

Falls happen to the best of us every now and then.  By pushing limits, chances are greater of a fall but the rewards are higher too.

Falling is part of life, so is pain.  Off balance, out of focus, inefficient, unproductive, exposed to injury and disease.  Balance is just the opposite, focused, productive, efficient, healthy, happy, content and serene.  More sensitive to being off-balance today, I can make necessary more easily now.

learning process like anything else, the benefits are applicable to all areas of my life.  Since they affect all areas of my life then I must give balance the priority that it deserves, top.  Most of us spend about 90% of our time looking over the edge, focusing on the problems to balance. By finding out what works, keep doing it, refining it little by little is the best formula for success.

Priorities are the foundation of good decision-making.  Keeping my priorities straight, with good judgements about where I am, my goals, and how to get there.  If I am confused about my decisions by revisiting my priorities, the decisions become clearer.  Priorities in the order of God first, family second, work third and recreation fourth.

Ever know a few people who are very busy but always seem to have time for the most important things?  This is an example of having priorities straight.  Anything that is urgent, is rarely important, and anything that is important is rarely urgent.  Timing of my actions is just as important as the action itself.

Clear goals, balance, priorities, all help to establish the landscape.  Confident, focused, productive, efficient, happy, healthy, serene, trusting the path.

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Training Principles Part 6: Stretching


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.

Yoga pose

Yoga pose

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

Yoga for Training and Recovery.


Yoga for Training and Recovery.

Since the Olympic trials in late December I have not been training intensely.  I train when I feel like it and do what I feel like doing.  I let my intuition guide me.  My focus has shifted dramatically.  After pushing hard for 9 consecutive seasons I have switched gears.

I have been working on my book a great deal and I am getting very close to publishing.  The last editing is being done now.  I will make an announcement soon as to the availability in print and electronically.

After the Olympic trials in late December I gradually decreased my volume and intensity of training.  If I stop suddenly my body revolts and I end up getting sick or injured.  I build up slowly and decrease slowly.

I have been conentrating on other things that are important in my life, consistent with my priorities.  Family, publishing my book, changing back to the 747 and consistent flights to Shanghai and Tokyo, and yard work is the current mix.

Biking, weights, easy jogging on a treadmill, yoga and yardwork are what I have been doing for physical stimulation.  Picking up a guitar and exploring music is possible when I do not train full time as well.

I have been drawn to yoga this spring for many reasons and the many benefits it offers.  Strength, flexibility, mindfulness, relaxation, etc.

Yoga for recovery and training is just what I need right now and when I feel the need I listen.

I hope you all have a great summer of training!

Yoga pose

Yoga pose

 

I have sent my book to the editor!


I want to send a shout out to my training partner Brian Hansen for congrats on two World Cup Podiums this weekend in Salt Lake!  Also Darren Huang from Tiawan for a national record in the 1500.  Congrats also to our coach Nancy Swider-Peltz, Sr. for shepherding all of us to our highest potential!

I have sent my book to my editor!  All the preliminary work of the last four and one half years is done.  I hope to have final editing done soon so I can then send it to my book designer next.  The time frame is fluid so I will not promise a publishing date yet.

For a sample of the book introduction click on the link above

“Buy My Book”.

Stay tuned.

My Skating Family. L to R, Jeffrey Swider-Peltz, Nancy Swider- Peltz, Jr, Brian Hansen, Maripat Conner (wife), Bruce Conner, Nancy Swider-Peltz, Sr (Coach)

My Skating Family.
L to R, Jeffrey Swider-Peltz, Nancy Swider- Peltz, Jr, Brian Hansen, Maripat Conner (wife), Bruce Conner, Nancy Swider-Peltz, Sr (Coach)

Why I Love To Speed Skate!


Why I love to Speed Skate!

To push-off from the edge of the ice and glide is one of the payoffs.  Gripping the ice with the edge of the blade is a sharp contrast to gliding on the bottom.  The push is done with the edge by creating an angle with the ice.  The turns are a great example of this principle.  Technically correct body position is essential for efficient mechanics that create speed.

The sensation of gliding is like floating, suspended in time and space.  Intense focus is necessary at 35 miles per hour for our very survival.   Playing crack the whip as a youngster is much the same sensation of a high-speed turn.  With a string of children hand in hand, one at the center, the rest strung out like the spokes of a wheel, as the group spins, the last in line builds speed exponentially.  We let go of the line at max speed, seemingly faster than our legs  can carry us.  The feeling of being shot out of a cannon is the best way to describe it.

Entering the turn I plan and spot the setup 30 meters before.  Then the commitment, lean and pressure into the ice.  Crossover strokes building to the apex, max centrifugal force trying to push me to the outside of the track.  Slight hesitation in the crossover strokes during the middle of the turn to feel the forces of nature I am in concert with.  Legs feeling the pressure required, weight training paying off here.  Perfect body position essential to the mechanics of speed.  Max speed, crack the whip, and acceleration.  Maintaining crossover strokes to get the angle, pressure, the “shot out of the cannon” feel down the straight for the next 100 meters in 7 seconds.  Payoff for the courage to cut the ice with 1.1 milimeter blades.  Risk on the edge and trusting in my abilities.

Without protective glasses my eyes would not see through the wind created tears.  Eight straight away strokes and then the next turn.  Managing energy to get the most speed for the longest time and distance.  This is the payoff for what I do.

Motivated, driven, the resulting speed and all its attendant sensations.  The Zen of being one with the ice, my skates, myself.  The self-generated wind, smell of the ice, speed, pressure, on the edge, consequences, and results, internal and external, this is what skating is to me.

Masters World Sprints, Salt Lake City, March 2013

Masters World Sprints, Salt Lake City, March 2013