4 Tips to Restart Training Better

Copy of PREP 4

Chances are, some of you are kicking off your training after long break last year. With that in mind, here are 4 tips that you can take advantage of to make sure you set off on the right foot!

4 Tips to Kick-start Training

1. Start with Strength

After a long break, our muscles weaken and our movements become inefficient. Basically, it means your body is unprepared. This is a huge cause of concern especially since a lot of people get overzealous with restarting their fitness journey. This results in injuries which demotivates them further. We don’t want to take one step forward and two steps back.
The answer lies in proper strengthening. I know that some endurance athletes don’t usually like lifting weights thinking that it will make them heavier/bulkier and that it doesn’t translate to real-world gains. However, having a strength and conditioning routine is important in any training program.
First of all, it helps address and muscular imbalances and weaknesses that might cause problems later on. Injuries such as ITBS, Achilles tendonitis, and runner’s knee can easily prevented with proper strengthening (together with other things such as form/technique adjustments). Read more

How Can Lactate and VO2 Max Testing Make You Faster?

Lactate and VO2 Max

How can Lactate and VO2 Max testing make you faster?

Whether you’re a beginner or veteran, we all want to improve through proper training. When we talk about training, the focus is usually on duration or mileage while intensity only comes secondary. This can be detrimental to our performance since athletes tend to focus on merely doing the workouts rather than doing them well. The common problem is that people fall into the “more is better” mindset. We log more and more miles even if we’re doing the workouts slower and slower and making ourselves exponentially more tired.

This is where performance testing (e.g. lactate and VO2 Max Testing) comes in. By having a clearer picture of what our body is capable of, we can understand how hard or easy we need to push and the type of training we need to improve. Read more

PREP: This is Preseason! (Part 2)

PREP: This is Preseason!

In line with the earlier article I posted, let’s get down to the specifics of what we should try and do during this long preseason. Here are a few tips on how you can make the most out of this time.

Work on your Technique – I always say that there’s no perfect technique but rather, there’s a technique that’s perfect for you. Think of the way we swim, bike, or run like your own handwriting. Each person has his or her own style that is innate and natural. To impose one style is not only very difficult, it’s also counterproductive. There are still ways we can tweak our technique without making it seem awkward or difficult. The most common way of addressing technique is through drills. Give the right drills by observing each person individually. 

Build your Strength – You don’t immediately feel the benefits of strength work in endurance sports such as triathlon. Nonetheless, it’s still very important and integral in our development. Despite participating in different sports and performing different movements, we still have our fair share of muscular imbalances and weaknesses and these need to be addressed. When neglected, such imbalances can lead to nagging injuries such as ITB, Plantar Fasciitis, Runner’s Knee, etc. Perform stronger, more efficient movements for longer periods of time as the season progresses with a strong foundation.

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PREP: This is Preseason!

#PREP

2020 meant perfect vision, or so we thought. We saw things so clearly early in the year, but it turned into a cloud of blurriness and confusion. Our races got cancelled, our plans got derailed, and most of all, the smiles we used to wear were turned upside down.

LIVING IN LIMBO

A long layover like this is unfamiliar to most of us athletes. In our country, races and events happen all year round. We were always preparing for something, whether it be triathlons, duathlons, open water swims, or run races, . An event was always just around the corner. Maybe that’s also why things have been extra difficult for a lot of us. Events are usually lined up one after the other such that when something like this happens, we tend to lose focus. 

WHAT DO WE DO?

When we don’t have races lined up, do we stop training? To answer this question, let’s go back to why we started training in the first place and why we kept going all these months or years. If you’re like me, the thought of finishing a race challenged you and got you interested. You were excited at the thought of crossing the finish line and looking cool with all the gear you wore and used. That sense of excitement probably peaked as you began your training program and slowly died out as weeks or months passed. The scheduling, the fatigue, the expenses, and distractions can take its toll leading up to the race. A lot of people probably would’ve quit; but not you. You soldiered on despite the difficulties and knew your purpose for doing so. Quickly, you would have probably realized that the most difficult part of racing isn’t the race itself but rather the day to day commitment involved in preparing for it. The hardships we endured while training gives us that sense of accomplishment as we finish each race. The saying “nothing worthwhile ever came easy” makes more sense to us now. Read more

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Training with Power 101

Whenever we talk about cycling, terms like aero, lightweight, stiff, or low friction come to mind. Athletes often purchase such upgrades because of “free speed.” This means maximizing your current fitness level by increasing efficiency and minimizing energy loss. As such, things like aero wheels, aero helmets, ceramic bearings, and high modulus carbon fiber are mainstays in the peloton or transition area.