Grind. And grind. And then just grind some more. Big investments get great returns.
But..
What if you’re feeling flat? You’re tired or having a bad day but that’s just weakness, right? Well.... hang on a minute. That’s a tough one to tackle but I love a good chit chat on the hard stuff so let’s get in it.
People love to talk about over training. So many athletes think they’re a victim of it and the truth is you MIGHT be but... it’s really a tough thing to do. Athletes are far more likely to be under-recovered. So how can you prevent it? One of my favorite tools is the good old fashioned deload or down week so let’s talk about it. If you’re currently training towards a goal, there’s a good chance your coach or your program has a specific way to help you get fitter and faster. The goal is usually all about stress and adaptation and that’s a good thing. Being tired and sore doesn’t mean you’re over trained. Many times it means you’re just doing the work. But what happens if you’re never taking a break from the stress and intensity and you’re using phrases like “there are no days off.” Will you be over trained? Still… probably not. However, there’s a good chance your training turns flat. Your times aren’t getting better and you might even feel “unfit.” That’s a common theme for people who never crank it down. You feel like you’re falling behind so instead of dialing it back, you ramp it up even more. Big mistake and it only makes the problem worse. Another training trap is blowing off the deload because you think, “this isn’t for me. I don’t need a break. That’s for other people,” so instead of getting the extra rest, you tack on a spin class or a few long bike rides because, you know, “I just needed to get that extra sweat.” Stop it. Don’t be THAT guy or gal. If you’re saying, “this doesn’t apply to me,” there’s a good chance it applies to you more than anyone.
Why should you care?
Here’s why - all that hard work and energy you’ve invested in your training takes time to settle in. All those little changes and improvements you’ve made don’t happen overnight. Instead, you’ll see the biggest benefit from the down week and the time you’re allowing your body to rest and absorb the work. Now a deload looks different for everyone and it won’t happen at the same time in a training cycle either. Factors like life stress, sleep and proper nutrition play a huge role in knowing when it’s time to dial it down. They’re also the very things that give the biggest bang for your buck during that down week. Get some extra sleep and DON’T and I repeat DON’T skimp on your fuel. Instead, it’s the time to rest up and repair all the “damage” you’ve done during the rest of your training cycle.
This isn’t an invitation to blow off your training or binge-watch Netflix for days on end. But a scheduled break from distance, intensity or just mental fatigue might be the very thing you’re missing and it’s just enough to get you back on track.