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Signing up for a long distance endurance event happens one of two ways. The first is a calculated decision based on research, motivation and allows for six to nine months of precise training. The second is impulsive, probably due to fear, procrastination, peer pressure and may or may not follow a botched race the previous week. Which one has the highest probability of failing? The answer is; they both are equally susceptible to failure! There are a few ways to nail a race, leaving tons of “woulda, shoulda, coulda” moments along the way. We’ve all had the, “What have I just done?” moment after you’ve jumped head first into a huge challenge. The difference with an endurance event is a whole lot can go wrong between when you sign up and when you actually have to execute your special day.
How can a seemingly thorough plan turn into a colossal learning experience? Besides injury, a common weak point among athletes is complacency. Usually, race day is pretty far into the futureand the initial process seems very exciting. However, once you’ve announced your intentions via Facebook and the buzz has faded, the training needs to really start. If you have a coach, he or she will do their best to pass on all knowledge, hoping thatvital plan is absorbed likea sponge taking on water. The truth is, at a certain point, when the hours add up and the excitement passes, sabotage comes about. Here are two common pitfalls we see as coaches.
Inconsistent nutrition and fueling – “Nutrition” is your day-to-day meal plan and “fueling” pertains to the food you eat before, during and after training. Nutrition should be planned and fit in with your lifestyle. If you don’t know what you’re having for breakfast and lunch when you hit the sack at night, you’re likely to make impulsive, inconsistent decisions. Fuel plans should be tested thoroughly at and above race effort, usually sticking with the same brand of product. Years of preparation for a championship race can be quickly negated due to a botched fuel plan. Know your stomach, don’t leave anything to chance and practice your routine until it’s second nature.
Complacency – It’s common to forget the physical doubt and mental angst that can creep into your race, especially if things aren’t going well. This can happen on shorter races that require high output and will definitely happen a few times on races lasting over nine It’s simple; if you aren’t willing to dig deep during training, how can you expect to be prepared on race day?Have you pushed through dark areas during training and finished stronger then you started or have you looked for excuses to walk and mentally checked-out when you lost a little momentum? As endurance athletes, resiliency is a trait we must truly embrace. It’s easy to slow down, give in, throw in the towel and make excuses. Why else would non-athletes think you are crazy for signing up? The best way to fight complacency is embracing that this is a lifestyle. Training hard, pushing beyond all limits, making life-long friends and being a general over-achiever…it’s what this world needs more of! Fight complacency by hiring a coach, training with motivated friends who challenge you, writing down your process based goals and reading them daily! We operate best in environments we’ve created and are familiar with. That means race day shouldn’t be the first time you’ve considered going that hard or that far.
Whether you’re getting to that first 5k, running a 100 mile race or tackling your first long distance triathlon, you should always surround yourself with athletes who add value to your experience. I’ve found truth in a phraseI onceheard and I’ve tried to tailor it towards endurance racing. I believe your athletic competence and achievements will be the average of the five athletes you train with. I’ve always trained up, meaning I seek out those who can challenge me in a positive way, avoiding complacency and ensuring my body is adequately fueled for the demands of the day. After all, this is a solo effort on race day and you’ll need to be a mental and physical fortress from head to toe! From the moment you sign up for a race, no matter how it’s come about, you’re either moving forward or falling behind…this all depends on your willingness to plan, learn and execute.
by Dr. David MinkoffJanuary 14, 20214 min read0 Comments
If there is anything society has come to realize over the last century, it is that women are just as powerful, smart, ambitious, and capable as men. And while society as a whole is still catching up as far as true equality, the facts are evident when you look at some of the most incredible and influential people today.
When it comes to fitness, however, men and women arenotthe same. The natural, physiological differences necessitate unique approaches to achieve optimal results. While the fundamental science behind attaining a shredded, lean physique is basically the same for both sexes, the exact steps and application require careful consideration.
by Dr. David MinkoffDecember 30, 20205 min read0 Comments
The effects of an unbalanced diet, as well as nutrient deficiencies, accumulate over time. They may not be as visible in your younger years, but the effects are still there.
While every aspect of your diet is important, today we’re going to talk about three of the most important nutritional factors that impact your body over time, each of which can significantly impact your athletic performance.
One thing I've learned is that injuries can be great teachers. There are so many lessons to be learned from the injuries we experience. They force us to slow down and evaluate our bodies on a deeper level. Like many, I'm guilty of sometimes taking my healthy days for granted. When we pick up an injury, we're suddenly motivated to learn everything we can about that specific injury. We're also dedicated to the necessary rehab it will take to overcome the injury and strengthen our weak areas.
As with many injuries, I've learned there are no "quick fixes" for my stubborn Achilles. Over the years, I've also learned there are no "get fit quickly" schemes.
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