Menu 7th - 13th Oct
Yeah, I slacked a bit on weights this week, didn't put enough thought into my workout this week. Might make it up on Friday night with Body Pump? An easy solution, I know. :P I don't crave food while fasting, but I sure have to stop myself from reaching over to that precioussss H2O. Yeah, even water taste good. It's an easy excuse when you tire during workout, but it makes you strive harder to finish that workout and get rewarded! Running outdoors sure beats you up while fasting, I've no idea how Azwar and Ajeep pulled through a 60km bike ride round the Powerman route last Sun. If I had a bike, I'd join them just to find out! Was funny how Ajeep said he kept opening the fridge to oogle over a watermelon he had in the fridge! I needed to reaffirm my determination to keep to this 60min training thingy and guess what I found on Azwar's. Thanks, brader! One of the hardest concepts for an athlete to understand and implement is base training. It is counter-intuitive to run or bike slowly in order to gain performance later in the season. It is also very difficult to take a step back from the intense training you were doing a few weeks ago, and bring the speed and pace way down. But if you have the discipline to train aerobically for a period of time, when everyone else is still hammering away, it will pay you dividends down the road. First and foremost you need a break. I prescribe a 3-4 week transition phase at the end of each season and immediately follow it with base training. Transition is a time to rest and recover both physically and mentally. We do not take total time off because the fitness loss takes too long to make up. Instead I give my athletes maximum flexibility with their training, plenty of rest, and let them leave the heart rate monitor at home. This gives them a few weeks to refocus before we begin structured base training. You can not train hard year round without taking regular periods of reduced volume and intensity. If you attempt to you will in all likelihood find yourself burned out, over trained, and perhaps injured. You will also find your performance degrading rather than improving. Most athletes build base in the fall and winter when there are not a lot of races. If one of my athletes wants to race during base we call it a "C" fun / training race and do not set any performance goals. - Matt Russ, taken from "Aerobic Base Training- Going Slower to Get Faster"
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